REMINDER: THERE WILL BE NO EVENING CLASSES ON FRIDAY 190215 AS WE WILL BE SETTING UP FOR THE PACEMAKER THIS SATURDAY.
I. General Warm-up
15yd. Walking Lunge
15yd. Bear Crawl
15yd. Broad Jump
3 RNFT w/ empty bar:
5 Hang Power Snatch
5 Snatch Grip Behind Neck Press
rest 2:00-3:00 between
2-3 Power Snatches, TnG
Gradually building weight with each set. Use this to get physically and mentally prepped for Touch and Go snatch reps and gauge the weight you should use for Isabel.
IV. Workout Of The Day
***Benchmark Series Workout- Compare to 181022***
30 Snatches @135/95
30 Snatches @95/65
30 Snatches @65/45
PERCEIVED INTENSITY – 9.5/10
Increasing deadlift intensity again, followed by Isabel. All-time classic Benchmark girl workout. This should be fast and tough. Scale weights so that you can push the intensity. Use the same weight that you did in October and try to beat your time. Get after it!
V. Accessory, Recovery, Community
3:00 easy cool down row
Foam roll Lats and triceps 2:00-3:00 each