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Workout of the Day


April 24, 2015 PDF Print E-mail
Written by Andrea   
Thursday, 23 April 2015 19:24


Advanced

21-15-9

Deadlift #95

Box jump

Dumbbell press #30


Intermediate

21-15-9

Deadlift #65

Box jump or step up

Dumbbell press #20


Beginner

15-12-9

Deadlift #35

Step up

Dumbbell press #10


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

 
April 23, 2015 PDF Print E-mail
Written by Andrea   
Wednesday, 22 April 2015 20:28


Rest Day

 
April 22, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 21 April 2015 19:08


Advanced

4 rounds

10 power snatch, overhead squat #55

30 second chin-over-bar hold

10 power snatch, overhead squat #55

60 second plank hold


Intermediate

3 rounds

10 power snatch, overhead squat #35

30 second or max chin-over-bar hold

10 power snatch, overhead squat #35

60 second or max plank hold


Beginner

3 rounds

10 hang power snatch, overhead squat #15

30 second or max chin-over-bar-hold

10 hang power snatch, overhead squat #15

60 second or max plank hold


If you are a beginner, new to the power snatch or having back issues, start the snatch from the hang position.

 

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight. 


 
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