WORKOUT OF THE DAY, JULY 12TH 2019


Published July 12, 2019


STRENGTH:

#stamina squats (8 Min Cap)

3 Rounds:

12 Back Squats - 70% of 3RM Back Squat or 60% of 1RM

Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12.

BeachFit will do:

AMRAP 7

Max Ski Erg Calories

*Every :90 Seconds, Complete 10 KB Goblet Step Ups (R=1, L=2). Start with 10 Goblet Step Ups

WOD:

#bff

Ascending Ladder for 12 Minutes:

3 Calorie Row or Cal Bike

3 Kettlebell Swings (53/35lbs)

3 Wallballs (20/14lbs)

6 Calorie Row

6 Kettlebell Swings

6 Wallballs (20/14lbs)

9's, 12's, 15's… continuing to add (3) until the time cap is reached.

OPTIONAL OLY CASHOUT:

#snatch

On the 2:30 x 5 Sets:

3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

 

 

 


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