Warm Up: Run 5min...Double Unders 5x 20 unboken sets.... Dynamic Stretches
1A. Snatch Grip DL 4 x 6 @ 4sec down, explode up! / 45sec rest
note: technique over weight...keep midline extended and wt on heels!
1B. Incline Bench Press 4 x 9-7 reps / 45sec rest
rest 3 min after completing 4 rounds
2A. KB Swings 4 x 25 Reps Unbroken / 45sec rest
2B. Wt. Walking Lunges 4 x 16 steps / 45sec res
rest 3min after completing 4 rounds
3A. Back Ext 3 x 20 / 30sec rest
3B. Sit ups with wt. anchored 3 x 20 / 30sec rest
Post weights used (SUU Wt room is open)
What weights should we use? Are we going super heavy or do you have a rough percentage in mind?
ReplyDeleteErin... Snatch grip DL around 60-65% of 1RM DL...you should be able to hold tempo and form for all reps!
ReplyDeleteIncline BP: when you see a rep range like 9-7reps choose weights tha keep you in that range: example: 135lb/9, 145/7, 165/5 (too heavy!)....if you hit the top # in the range prescribed keep adding wt. if you are hitting the mid or bottom numbers maintain wt on bar.
Wts on KB Swings...what can you do unbroken that what you use.
Listen to your body..work sets need to be clean and crisp...nothing SUPER HEAVY ...that will come later. CONDITIONING and working weaknesses is the Goal in this series of workouts!
erin what time are you working out at suu? i would love to start the new cycle but not sure if i can at cfcc? i know your in bryce so texting is probably better. robin thanks! can't wait.
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