June 13, 2022

Monday, June 13:

Weightlifting A:

Snatch 5-4-3-5-4-3

*Use the heaviest weight you can for each set.

Complete sets every 2 mins for 12 mins.

Set 1: 65% 1RM

Set 2: 70% 1RM

Set 3: 75% 1RM

Set 4: 65+% 1RM

Set 5: 70+% 1RM

Set 6: 75+% 1RM These are rough estimates for percentages and can adjust by feel for the day.

Weightlifting B:

Snatch Pull 3-3-3-3:

*Set 1-2: 90% 1RM

*Set 3-4: 95% 1RM Snatch

Rest as needed between sets.

"The Last Duel":

5 rounds for time of:

15 American Kettlebell Swings, 53/35 lbs

15 Burpees

Time domain: 6-8 mins Time cap: 10 mins

We are looking at a quick simple couplet today with the focus on moving fast, and maintaining form through the midline as our breath and heart rate increases. Work to stay connected throughout the kettlebell swings and pull the kettlebell back down and into the next rep to increase cycle rate.

Competitor: 70/53

L2: 44/26

L1: 5 rounds for time of:

10 American Kettlebell Swings, 35/18 lbs

10 Burpees