Super Awesome Coaching Vid #foundNemo

Super Awesome Coaching Vid #foundNemo

The practice days this week incorporate HSPU’s, kipping pull-ups, HEAVY front squats, bench press, and sand bags. As always use the practice days to learn, tweak, augment and have fun. The competition workout for the week is a full throttle “Fran,” alternative.  “Kamrynn,” the Mental Toughness workout is named after my daughter… perhaps we workout with something greater than ourselves on a day like that?

 

Monday’s Workout
Practice

A) 20 Front squats (+2%)

B) “Barbell Continuum” (Courtesy of CF Vancouver)
2 Rounds of 2 circuits for quality load
     3 Deadlifts
     3 Sumo deadlift high pulls
     3 Power cleans
     3 Push presses
     3 Front squats
     3 Squat cleans
     3 Jerks
     3 Power snatches
     3 Overhead squats
**Hold onto bar through both circuits of each round**
**Rest 2 min between rounds**

C) 3 Rounds for quality reps on the 4:00
:45 HSPU
200m Run

 

And Coming Tuesday
Practice

A) FQ
1500m Row at 7.5 RPE

B) Kipping pull-up skill practice (10 min)

C) EMOM 10 FQ
1 Hang power snatch
1 Below-knee hang power snatch
1 Power snatch
**Hold onto bar for all 3 reps**

D) FT
20 T&G DL (40-45%)
:60 Rest
15 T&G DL
:60 Rest
10 T&G DL

 

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