Tuesday 11.06.2018

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– Our November On-ramp class begins tonight, Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Muscle Clean
5 x Power Clean
10 x KB Swing
III. Mobility

Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.

Power Clean 2-2-2-2-2 (80% 1RM)

Notes: Athletes should reference their 1RM weight from 10.23.2018. Today’s repetitions will be touch and go from the floor.

Post loads to comments.

KB Snatch Intervals
Warm up as needed before completing the following workload for Kettlebell Snatch.

8 Rounds of

1:00 Work/1:00 Rest x KB Snatch (alternating)

Notes: For today’s workout athletes should be focusing on movement efficiency. Choose an appropriate weight where you can move the kettlebell throughout the entire minute of work. We will be coaching every athlete on the hand-to-hand half swing to switch arms. By developing efficiency and stamina today, you will be prepared for a special test we have upcoming. See the videos below for a preview of what we will be covering in class.

Post reps completed to comments.

Skill Development
Accumulate 2:00 L-Sit Hold (rings, paralettes, pull-up hang, etc)


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