Practice: Single leg SquatComplete as many rounds as possible in 12 minute of the following.3 Snatch grip power pulls3 Hang power snatches3 Overhead Squats16 + 2 Snatch grip power pulls
CFWUx2 extra knee stuffpracticed pullups on naked bar starting at various heights on boxPracticed single leg squats on 12in box, with partner counterweight, with rings and with med ball counterweightAMRAP in 12:3 Snatch grip hang power pulls3 Hang power snatches3 Overhead Squats (not much depth)13 rounds +3 power pulls + 3 snatches + 2 overhead squats
CFWU x2Burgener WU x2Single Leg Squat (Pistol)12" box16" boxUsing ringsAMRAP 12 minutes:3 Snatch grip power pulls3 Hang power snatches3 Overhead Squats15 lb bar w/plywood11 roundsSomehow I missed Bev's naked pullups.
Sorry Jim, I have to be quicker with the video camera!
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Practice: Single leg Squat
Complete as many rounds as possible in 12 minute of the following.
3 Snatch grip power pulls
3 Hang power snatches
3 Overhead Squats
16 + 2 Snatch grip power pulls
CFWUx2 extra knee stuff
practiced pullups on naked bar starting at various heights on box
Practiced single leg squats on 12in box, with partner counterweight, with rings and with med ball counterweight
AMRAP in 12:
3 Snatch grip hang power pulls
3 Hang power snatches
3 Overhead Squats (not much depth)
13 rounds +3 power pulls + 3 snatches + 2 overhead squats
CFWU x2
Burgener WU x2
Single Leg Squat (Pistol)
12" box
16" box
Using rings
AMRAP 12 minutes:
3 Snatch grip power pulls
3 Hang power snatches
3 Overhead Squats
15 lb bar w/plywood
11 rounds
Somehow I missed Bev's naked pullups.
Sorry Jim, I have to be quicker with the video camera!
Post a Comment