Main Set: Power
L3:
10 x (3 squat/ thrusts* into 20 yard sprint) rest 1min btw rnds
then... 4 rnds of
3 power snatchs - lower into deep squat on each rep
2 snatches
4 rnds Core Complex
L2:
5 x (3 squat/ thrusts* into 20 yard sprint) rest 1min btw rnds
then... 4 rnds of
3 power snatchs - lower into deep squat on each rep
2 snatches
3 rnds Core Complex
L1:
3 x (3 squat/ thrusts* into 20 yard sprint) rest 1min btw rnds
then... 2 rnds of
5 power snatchs - lower into deep squat on each rep
2 rnds Core complex**
*squat thrust is a burpee without the push up. Every movement is the same except you stay in the top of the push up position without dropping your chest to the ground.
**Core complex: 20 crunches, 40 flutter kicks, 1 min of front plank, 1 min back bridge (sub: glute ham raise)
Train Hard!
Rayne
2 comments:
The squat/thrusts to sprint went well.
I took my time transitioning to the snatches but felt really tired (it was 21:00 and we had had a busy day - I was on duty)and used a relatively light load of 115 - that felt really heavy to me.
I got through it, but it was ugly and pathetic :-)
Aimee used 75lbs for the first two rounds and then moved up to 85lbs.
I used 145lbs for first two rounds and then 155 for last 2 (couldn't let my wife show me up). Overall felt pretty good but, I can tell I can tighten up my form.
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