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Monday 2-27-2017

26
Feb

Monday 2-27-2017

Happy Birthday (Feb 25th) Emily!! We hope you had a great weekend out in San Diego crushing 17.1. Keep kickin butt and inspiring all of us!! You really are such a special person to have at Alpine!

Workout of the Day:

For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

OR suggested Timeline would look like this:
0:00 x1 @50-65%
1:30 x1 @50-65%
3:00 x1 @50-65%
4:30 x1 @50-65%
6:00 x1 @65-80%
7:30 x1 @65-80%
9:00 x1 @65-80%
10:30 x1 @65-80%
12:00 x1 rep @80+%
13:30 x1 rep @80+%
15:00 x1 rep @80+%
16:30 x1 rep @80+%

Then,

3 Rounds for time:
Row 500 Meters
30 Kettlebell Swings 70/55 lb
15 Strict Handstand Push-Ups

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