Congratulations to Coach K’s Exclusive Coaching client Beth C on completing her first half marathon today!!!
A. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps @ 20X1
Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1
Minute 3 – Kettlebell Swings x 12-15 reps
Minute 4 – Prone Plank Hold x 45 seconds
B. For time:
Row 500 Meters
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers
Note two separate times – e.g., 1:34/4:20 (65 lb DBs)
A. Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean
Goal is to use the same or more weight than was used on April 11, 2016.
B. For time:
Row 500 Meters
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers
Note two separate times – e.g., 1:34/4:20 (65 lb DBs)
A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)
B. Every 2 minutes, for 6 minutes (3 sets):
4-Stop Halting Snatch Deadlift x 1 rep @ 95-100% of 1-RM Snatch
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
C. Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
D. Three rounds for time of:
20/15 Calories of Assault Bike
20 Double Kettlebell Front Rack Reverse Lunges (24/16 kg)
When the clock reaches 12:00…
For time:
30 Strict Chest-to-Bar Pull-Ups