WARM-UP
1 set: :30 Row 5 Snatch Grip Deadlift (35/45 lb) 10 Air Squats 1 set: :30 row 5 Snatch High Pull (35/45 lb) 10 Reverse Lunges 1 set: :30 row 5 Muscle Snatch (35/45 lb) 10 Pistol to a target 1 set: :30 row 5 Power Snatch (35/45 lb) 10 single-leg squats 3 sets: 4 power snatches (touch-and-go) – Rest 1:00 between sets. NOTES
RX / Intermediate On a 32:00 clock: From 0:00-18:00: For load: Bench Press 5-5-3-3-3-1-1-1-1 Perform 1 set every 2:00. Rest 2:00 From 20:00-32:00 For time: Run 1 mile BEGINNER On a 32:00 Clock: From 0:00-18:00: For load: Bench press 5-5-3-3-3-1-1-1-1-1 Perform 1 set every 2:00. Rest 2:00 From 20:00-32:00 For time: Run 1,000 m Stimulus & Goals
Competition: 100 min Warm up: 20 min Workout 1: 20 min 5 sets: On a 2:00 clock: 4 Power Snatch (105/155 lb) 16 alternating Pistol Max calorie Row in remaining time. – Rest 2:00 between sets. Stimulus & Goals
Workout 2: 35 min Today’s Rx Workout 3: 15 min 4 sets for quality: 25 seated leg raises 5 L-pull-ups 5 wall walks NOTES
Stretching: 5 min 3 sets: :30 reach, roll, and lift 30 Banded pull aparts
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March 2024
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