Strength:
Weighted Strict Pull-ups - You will have 10 minutes to accumulate 20 reps. However, each set should be between 3 - 5 reps, over 4 - 6 sets. You may move up or down in weight/resistance, but try to stay between 3 - 5 reps.
Then...
3 Rounds For Time:
30 Alt. Dumbbell Power Snatch (70/50)
30 Alt. Pistols
Run 400m
**20 Minute Cut-off**
*You may scale Up OR Down for the Dumbbell Snatch, depending upon your abilities. Pistol to a box, or use a plate under your heel, or held in front of you, but challenge yourself to make it harder than the last time you did them. The weather should be cooler, so RUN FAST!!!
16 comments:
10@10#, 6@15#, 4@20#
Modified workout to 20 DB snatch, and 14 pistols /rd.
19:52
Jen
5 4 4@26# 4 4@31#
2rnds plus 30 pistols
Dave
5x4 @ 35#
2 rds + 11 pistols @ 60# and plate under heel for pistols
5,5,4,4,2 @ 20lbs
2 rds plus 12 pistols (60lb)
I think it was something like this: 4@5#/4@5#/3@8#/4@8#/2@#10/3@10#
3rd + 7 snatches
30# DB/did a few pistols with 10# plate then switched to lunges to protect my knees
Red /purple bands for pull-ups.
2rds + 5 DBS @ 35#, pistols to a box (w/10# & 25# plates on the box)
Jill
Whoops that should read 2 rds plus 11 DBS, not pistols. I must have had those dang pistols on my mind.
mix of no band/orange band for pullups
2 rds + 15 pistols (box) #50 snatch
It was bad. But I was there.
1 round + 30 snatch (50#) + 30 pistols (box)
Purple & orange band
2 rounds + 6 DB Snatches @ 40#. Pistols no assistance - dang you Brandon :)
-Katherine
2 rds + 50m 60# db/pistol rx
2rounds + 46 w/ 30#DB,14" box
53#-26# weighted pull ups
2 rds + 24 snatches (70#, 12"box)
2+3 snatches rxd
strict and 3# pullups
35# DB snatches, pistols with 15# plate, 2 rounds even (last run only to pole and back)
2 + 19 snatches
Post a Comment