Back to power work today!
Bring your long socks please!!
POWER:
Power Snatch
5 sets of 3 reps @ 80% of your best Power Snatch (2:30 - 3:00 Clock on Work Sets)
* Warm Up with some Tall Snatches & empty bar technical work then the following:
1st Warm Up - 60% x3 reps, 2nd - 70% x2 reps, then 75% x2 reps
WORKOUT: LONG SOCKS!!
15' Rope Climbs
Blacktop Shuttle Sprints (Down & Back Counts As ONE)
1 Rope Climb, 1 Shuttle, Then 2 RCs, 2 Shuttles, Then 3 & 3... Get as high up the ladder as possible in FIVE MINUTES...
Rope Climb Scales... If you can get up the rope at all then scale to climbing 3/4 or 1/2 up the rope instead of a full climb each round... The run distance is short so sprint!!
POST YOUR SNATCH WEIGHT & TOTAL ROUNDS COMPLETED PLUS EXTRA REPS OR RUNNING TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
145#
4 + 3 RC
58#
3rds + 2RCs (3 adjs ~ 1/2 way up)
Jill
115#
Just shy of 3 rounds
-Josh
135#
3+3RC
76#, 3 rounds
120#
3rds + 1climb
Kady- 65#, 2rds + 3RC + 1 run
75#, 3rds scaled rope climb
75#
3 rds + 3 rope climbs (scaled rope climbs)
125#
3 rnds + 4 rope climbs and 2 sprints
Rx
115#
115# snatch
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