1 mile run
Warm Up: 500m row, then 3 rounds of: 5 GHD sit ups, 5 1-arm kettlebell swings, 5 1-arm kettlebell clean and press, 5 1-arm kettlebell snatches
SWOD: Deadlift 70%x 1, 80%x 1, 90%x max reps
185x1, 205x1, 230x4
Probably could have done one more on my max reps, but I felt my back curve on the last one, so I stopped.
Metcon: On the minute for 10:00:
- 3 Kettlebell Snatches (each arm, heaviest possible)
- Max. Box Jumps (24/ 20") for the remainder of the minute
130 box jumps (20") with 35lb kettlebell
That was really hard! I need to work at landing in a standing (not squatting) position on my box jumps so I can do more faster.
After that, I stayed for the olympic lifting class. Craig taught it and we did a lot of Burgener warm ups and stuff with names I can't remember =). I felt like I got better tonight. I practiced with a full snatch at 70lbs. I am learning how to drop quicker under the bar and not pick my feet up off the ground.
No comments:
Post a Comment