If the workouts last week seemed to be generally long and slow, thats because they were. They were focused on volume (overall work load) and accumulation of repetitions. So this week will be the opposite. With the focus being on intensity the overall work load will be less, workouts will be shorter, faster and harder! Come ready.
Performance is in red, Competition is in blue, Links are in green
Four sets of
Bulgarian Split Squat x 8-10 reps
rest 60 seconds
Hang Snatch x 2 reps
Rest 2 minutes
Go a little heavier than normal today. The split squat and squat snatch should be TOUGH
B) Three rounds for time
400 meter run
30 alternating Cossack Squats
A) On the minute, for 15 minutes:
Back Squat x 1 rep Explosive
Open with 67.5% and build each round. If at any point you speed diminishes, pull back -10% load and finish out the work.
B) On the minute, for 10 minutes:
Squat Snatch x 1 rep
Build over the sets, then drop back down to your Isabel weight
C) “Squat Isabel”
30 Squat Snatches 135/95
*6 minute time cap
Power snatches are ok if your overhead mobility is an issue. dScale the weight so you can complete this workout in under 6 minutes. Again, the goal is intensity!