WEEK 7 – Day 33, Wednesday – 24th February 2021

Week 7 – Day 33

Warmup:
Row 150m Acceleration
rest walk 75sec x 5 sets
*Acceleration means you start slow and by the end of 150m you are rowing at a high cadence
+
Mobility Focus
Band Assisted Pancake x 2mins
https://youtu.be/miyyY1uyqis

A) Deficit Snatch Deadlift

2020; 3,3,3; rest 2mins
*pull from 2″ plates
https://youtu.be/nwPFnc7C3WA

B) Snatch Complex

1 Snatch High Pull
1 Slow Pull Power Snatch (5 second pull to knees)
1 Power Snatch
rest 2mins x 5 sets (work between 65-70% of 1RM Power Snatch)
https://youtu.be/tVB5kF-B18w
https://youtu.be/6bQ-a16HS3c
https://youtu.be/2b_G1BO4IZk

C1) KB Front Rack Box Pistol

20X1; 3-5/leg; rest 60sec x 3 sets
*balance going lower on the box with loading tougher this week
https://youtu.be/tPKXd_WRkGk

C2) Banded DB Cross Body RDL

30X0; 6-8/arm; rest 60sec x 3 sets
https://youtu.be/RF6hxmL6S7A

D) Every 7mins x 3-4 sets – Consistent Pacing

45 Double Unders
15 Dual KB Deadlifts 70/53
9 GHD Sit Ups
12 Dual KB Clean 70/53
9 GHD Sit ups
9 Dual KB Rack squats 70/53
45 Double Unders

*Scale loads back as needed. Aim to be completing these sets in the 4:00-5:00 range or faster. Consistency in split times is the goal
*Continue to use the set range like you did in previous week