Snatch- to max single
Snatch pull straight arms- doubles to 120%
Back Squat – 8 sets to max double finish with 1 set of 10 reps
Thruster from the back rack 6 sets 3 reps
Press 7 sets 4 reps
Max Effort Lower Body Back Squat (High Bar) : 1 Rep Max (deep as possible) Kettlebell Swing (Russian) 10-10-10-10-10 Then: Complete as many rounds as possible in 12 mins of: 9 Thrusters, 95/65 lbs 9 Toes-to-bars 9 Kettlebell Swing (American)s, 24/16 kg Buyout Back Squat 3×20 Pretty sure we’re going to see thrusters in the…
WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch…
Kettlebell WOD 3/15/14
Just for kicks this weekend, we’re going to do a members’ choice workout. Respond with your favorite kettlebell exercise or drill, and I will put the take the first 8-12 responses and craft them into a workout!
StrongFirst released a great new blog post this week. It’s a SFG Level 2 instructor’s take on fitness and aging: http://www.strongfirst.com/strength-at-any-age-a-womans-perspective/ Kettlebell WOD 03/13 Warmup: 2 Arm Bars each side 2 TGU each side 2 Prying Goblet Squats Snatch Skill: 10 minutes of snatch hold, switching sides every 30 seconds – use your VWC bell.…
Press 10×2 at 60% 1RM
Bear Complex 7-7-7-7-7
Double Kettlebell Presses 5 sets of 5.
Andrea Ager performing a bear complex with 125 pounds. What you haven’t bought your ticket for her seminar on the 29th?! Seriously?? Do it now it will sell out.
Lifts Power clean doubles to 90% 8 sets total Behind neck push press – doubles to max 10 sets total Back pause squat – 8 sets of 2 4 second pause Clean pulls – 2 pulls 4 shrugs to 130% 8 sets total Conditioning Pull ups 4 sets to failure Bent over row – 4…