Workout of the day – Friday October 14th
Warm up
2 rounds:
10 plate halo each way
10 plate overhead squats
10 plate squats with press out
10 plate ground to overheads
Snatch cycling
Every 90 sec for 10 rounds, alternating between:
8 power snatches at 60% of 1 RM snatch
16 alternating DB snatches 50/35 lbs
Note: this is 5 rounds of each.
Conditioning
For time:
2 rounds of:
9 toes to bars
9 overhead squats 95/65 lbs
Then, 2 rounds of:
12 toes to bars
12 overhead squats 95/65 lbs
Then, 2 rounds of:
15 toes to bars
15 overhead squats 95/65 lbs
Time cap: 15min
Goal: <10 min
Note: there is no pause between each part of 2 rounds, the reps increase every 2 rounds.
Scaling: replace the toes to bars with hanging knee raises or V-ups. Focus on depth of overhead squat, so lower the weight if it restricts range of motion.
EVF360
Part A
5 rounds for max reps, one minute per station, rotating through:
Max cal ski/bike
Max alternating dumbbell renegade rows 50/35 lbs
Max single KB snatches 24/16 kg
Part B
For time:
2 rounds of:
9 toes to bars
9 plate overhead squats 45/35 lbs
Then, 2 rounds of:
12 toes to bars
12 plate overhead squats 45/35 lbs
Then, 2 rounds of:
15 toes to bars
15 plate overhead squats 45/35 lbs
Time cap: 13 min
Goal: <9 min
Note: there is no pause between each part of 2 rounds, the reps increase every 2 rounds.
Scaling: replace the toes to bars with hanging knee raises or V-ups. Focus on depth of overhead squat, so lower the weight if it restricts range of motion.
2022 10 13