Marty is down 14 pounds in his first 4 weeks of Coach K’s Nutrition Coaching.
Many of my nutrition clients already possess an awareness of what to eat. What they lack is the knowledge of how much and when. I help bridge the gap between food quality and quantity in order to find the right balance for your optimal health and fitness. – Coach K
FITNESS & AIM
Five sets for times:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters
Rest 3-4 minutes between sets
SPORT
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
D. Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups
CROSSFIT MOMS
“Baby Isabel”
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #15-25
*If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.