Friday 10/20/17 - Running Reps


M-1: Pause Snatch + Hang Snatch

1-1-1, 4x1

Notes: Both the pause and the hang are directly above the knee cap. The pause is a full three count.

Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary. Build over the first three a sets to challenging but technically sound weight. Repeat for four more sets.

M-2: Every 5:00 x 4:

200m Run

15 Kettlebell Swings, 70/53#

15/10 Chest-to-Bar Pullups

200m Run

L2: 53/35#, Regular Pull ups

L1: 35/26#, Jumping Pull ups

Extra Credit:

Push Press: 5-5-5, then accumulate 15 paused reps at -15%

Pause is a 3 second pause at the top of the push press locked out fully overhead.


H-1: Pause Push Press


3 second pause at top of push press

H-2: Every 5:00 x 4:

200m Run

15 Kettlebell Swings

10 Pullups or jumping pull ups

200m Run

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