Thursday, July 19th 2018
4 Rounds For Time:
30 Russian Kettlebell Swings (70/53) (53/35)
30 AbMat Sit-ups
30/21 Calorie Row
The big movement in this triplet is the Russian Kettlebell Swings. With the reduced range of motion, looking for athletes to push a little outside their normal comfort zone, picking a heavier weight, but one that they could still swing for 20+ repetitions unbroken when fresh.
OLY Class @7pm
1. Snatch Balance: 3,3,3,2,2,2,1,1,1
2. Pause Behind the neck Jerk: 3,2,2,2,1,1,1 (When you recover, hold bar overhead for an additional 3 seconds before bringing it down. Reach up on the bar HARD). *work up to a medium weight.
3. Pause Clean (pause in the hole for 3 seconds) + Clean + Jerk: (1+1+1) x 3 *Stay a little lighter and just work meeting the bar in a tight position.
4. Snatch Pull: 3×3 @ 100% of best snatch
5. 3 sets:
Hollow Hold or Tuck Hold: 3×45 sec
Goblet Squat x 10
Supinated Grip Bent Over Barbell Row x 10