07-22-2024
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
:30 Single Arm Kettlebell Front Rack Wall Sit Hold
5 Heel Elevated Goblet Squats
10 Renegade Row HEAVY (5 each side)
: 45 Double Kettlebell Flutter Kick
3-5 Reps of Each
1). High Hang Snatch Pull
2). High Hang High Pull
3). High Hang Muscle Snatch
4). Behind the Neck Push Press
5). Overhead Squat
6). Snatch Drop (2",4",6")
1x High Hang Power Snatch, Hang Power Snatch, Power Snatch
*Do a set every 2 minutes.
5 Sets
1 Snatch Deadlift to Power Position + 1 Power Snatch from that power position + 1 Floating Power Snatch to parallel + 1 floating Pause Snatch
*Floating Pause Snatch: pause in receive for 3 seconds.
**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.
***All touch n go.
3 sets:
2 Rounds
10 Deadlifts (225/155)
7 Calorie Echo Bike
10 Burpee Box Jump Overs (24/20)
7 Calorie Echo Bike
-2 minutes rest between sets-
TARGET SCORE
Intended Workout RPE: 7-7.5 - 70-75% - moderate intensity
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes
3 sets:
2 Rounds
7 Deadlifts (225/155) OR (185/125)
7 Calorie Echo Bike 7 Burpee Box Jump Overs (24/20)
7 Calorie Echo Bike
-2 minutes rest between sets-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Standing Tricep Extension w/ band @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
STIMULUS and GOALS
How to Pace: CHALLENGE! Here we go—time for a short, sweet, multiple-set cardio kicker. Everything is low reps and doable with a nonstop effort. You must be disciplined in transitions and aggressive from station to station. The first set is your tester, and then after that, let’s stay attacking and see if we can get each set faster.
How it should Feel:
GASSY! CARDIO! As we stated above, it’s all on you. Be smooth and steady and recover the heart rate during the rest.