2014-10-05

SUNDAY WORKOUT

Strength 10 - 12 Minutes:
Strict Press - 1 rep every 90 seconds, starting @ 70%. Work up to around 90%, moving up 5% at a time. Focus on positioning, and technique; your 1RM Retest is just around the corner, so don't get sloppy now!!!


Then...


Power:
Every Minute On the Minute for 8 Minutes
Power Snatch (every rep must be taken from the floor)
3  Reps @ 75%


Then...


A Quick Sprint For Time:
21 - 15 - 9 Reps of
Wall Ball Shots (20/14)
Sumo Deadlift High Pull (70/53 kettlebells)

**6 Minute Cut-off**

*The Catch - You must do your movements UNBROKEN. If you stop during your current set, you must start your rep count for THAT MOVEMENT ONLY back at ZERO for that round. For example: If you drop the Med Ball on your round of 15 Wall Ball Shots, you must start back at 0 Wall Balls in the round of 15. You can probably guess by reading it, but if you stop during a set, you will create additional work for yourself; be smart about resting ONLY between movements.

7 comments:

John Dunn said...

130# Press
110# Snatch
3:34

Grace_Says said...

95# press, 75# snatch 4:37 scaled work out

Anonymous said...

105# press
85# oh
3:34
Dave

Darren said...

50# db presses
70# db snatches
3:45 w/53# kb

Carolyn said...

52#, 41#, 4:32 10#/35#
Thanks Jen...coaching tips were spot-on!

Lisa Dempsey said...

67# press
45# snatch
3:24 10#/44#
Some of my high pulls got sketchy. I was like, "hey, hips, are you going to help or what?"

Rachel said...

73# press
65# snatch
3:57 Rx