Week 9 – Day 43
Warmup:
AB 8mins Easy
*every 2mins get off and perform 1 complex
3 Muscle Snatch
3 Tall Box Jumps
10sec Assault Bike Sprint
*keep loads on muscle snatch warm up in nature and build height of jump every set
A) Snatch Complex
1 Snatch High Pull
1 Slow Pull Power Snatch (3sec pull to knee)
1 Power Snatch
Every 90sec x 6 sets (Working in the 70-80% loading range)
https://youtu.be/tVB5kF-B18w
https://youtu.be/6bQ-a16HS3c
https://youtu.be/8fmCc9nqZLc
https://youtu.be/2b_G1BO4IZk
B) Supinated Grip Snatch Deadlift
2121; 6,6,6; rest 2mins
(increasing load as you go)
https://youtu.be/Je8IkkEBiCk
C1) Weighted Pistol
30sec AMRAP with 10-20lbs laoded; rest 45sec x 3 sets
*work on balance and quality reps as you attempot to increase pace this week
https://youtu.be/9KvRhy1RbKI
C2) Single Leg GHD Hip Extension
30X0; 6-8/leg; rest 90sec x 3 sets
https://youtu.be/-ZVfjmyx0jI
D) For Time @ Sustained Pace
10-9-8-7-6-5-4-3-2-1
Kettlebell 2-arm Sumo Deadlift 70/53
*20m KB Front Rack Carry after each round (70/53)
rest 6mins
3 Rounds for TIme w/ Consistent Split times
21/18 Cal Row Damper 10
21 Unbroken American Kettlebell Swing 70/53
21 Anchored Sit Ups
*KBS are meant to be unbroken in this workout – if you cannot complete that with the prescribed load then scale back to something lighter
https://youtu.be/4m288BpgfcQ
https://youtu.be/H5SvCASqrgY
https://youtu.be/rGQA9QXTdbU
https://youtu.be/uk4cMka2Z2c
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