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Monday 10132014

12
Oct

Monday 10132014

Wall Ball Sit ups.

Wall Ball Sit ups.

Fitness:

A.) Superset

8×7 – upright row

8×7 – Floor Press

B.) 5 rounds

10 Russian KB Swings

10 1 arm KB front squat (5L/5R)

10 Cal Row

Perform:

A.) Superset

8×10 – upright row

8×10 – Floor Press

B.) 5 rounds

10 KB Swings (1.5/1)

10 1 arm KB OHS (light) (5L/5R)

10 Cal Row

Compete:

A1.) Snatch – 15 minutes

Bar / skill work – 80% or less singles

A2.) Superset 

10×10 – upright barbell row

10×10 – Floor Press

B.) 5 rounds

10 American KB Swings (heavy)

10 double KB OHS (light)

10 Cal Row or 10 Pull-ups

–Results to comments!

3 Responses

  1. Susan

    A. 15# DB, blue KB one arm at a time. Was harder on right side than left.
    B. 10:19 Yellow KB for swings, Blue for front squat. Tried first round doing OHS, but felt like I wasn’t going low enough and KB seemed really heavy. Great workout, was not easy!