Saturday, July 11, 2015

Hope you are all enjoying this beautiful weather.

We are going to try to get you outside as much as possible because we only have 2 months of beautiful weather like this and 10 months of the North Pole. 

We have a nice little mixture of things for you on this Saturday. 

Strength

3 rep hang power snatch

Take 10 minutes to build in weight and form in this weight before the EMOM

5min EMOM

  • 3 rep hang power snatch - 75-80% of what you finished with in the first part. 

These 15 reps should be done to work on form, speed, and efficiency after building up in weight in the first strength portion. 

Conditioning

5 rounds

400m run

and then

5 rounds

  • 10 deadlifts (155/105lbs) (115/75lbs)
  • 10 pushups
  • 10 MB situps

and then

400m run

This is a little workout bookmarked between two 400m runs. Take the first run to get warmed up and then crush out the last run. In between go light on the deadlifts and be strict on yourself during the pushups. The deadlifts should be done at a weight that can be done unbroken each and every round. Go with a straight leg situp if you can for the MB situps. A little technical work followed by something you can push the pace through. 

- Team 782