Week 1 (Phase.. GET READY FOR THE OPEN)
A1. 3x 10-12 Strict T2B (rest 1 min)
A2. 3x 10-12 STRICT ring rows.. start with hands in an overhand position and by the time you get to pulling to the chest be underhanded and squeeze at top 1 sec each rep. (rest 1 min)
A3. 3x 10-12 Hang snatch high pulls (rest 2 min)
** Focus on pulling with the traps high and keep heels ON THE GROUND
B. 5 min AMRAP @ HIGH AEROBIC EFFORT
6 ALT KB Snatch @ 53/35 (from hang)
50ft OH KB Carry R arm
6 ALT KB Snatch @ 53/35 (from hang)
50ft OH KB Carry L arm
10 Box Jump @ 24/20
-Rest 3 min-
5 min AMRAP @ HIGH AEROBIC EFFORT
20 KBS @ 53/34
20 Sit-ups
-Rest 3 min-
5 min AMRAP @ HIGH AEROBI EFFORT
Burpee to a bar aprox 6 inches above
*For burpees goal is 90 for guys and 75 for girls. For each rep under these numbers we have a punishment... the coach at that class knows it and will let you know.
** Also, this program shouldn't take much over 60 minutes for the next few weeks... if it does you ned to look and make sure rest and gap times are low enough. You need to be getting them done and getting nutrition....that it what most of y'all are lacking and since I haven't seen anyones log that I asked for I have no idea how to help.... but needs to be better if y'all wanna be a competitive team.
No comments:
Post a Comment