Tuesday 9/24/13

stephensnatch

FITNESS
A. RDL @ 2010; 6-9 x 4; rest 2 min
B. 1 arm DB torso row @ 20X0; 5-7/arm x 3/arm; rest 30 sec b/t arms
C1. Strict Pull-ups -AMRAP ; rest 1 min
C2. russian kbs – 21 tough; rest 1 min

Notes:
-elbow high and rotation of torso recommended at top, full protraction of scapula at bottom
– ass back, weight on heels for RDL, use ass for extensions
– choose aggressive weight on kbs

PERFORMANCE 1

A. emom – 20 min
odd – PC TnG – 60% 1RM x 3
even – HS walk max distance in 20 sec
B. emom – 20 min
odd – PS TnG – 58% 1RM x 4
even – 7 CTB chin ups

Notes:
– try to keep feet still on TnG work
– show control and movement on HS walk

PERFORMANCE 2

AM
Row 2K time trial

PM
A. emom – 20 min
odd – PC TnG – 60% 1RM x 3
even – HS walk max distance in 20 sec
B. emom – 20 min
odd – PS TnG – 58% 1RM x 4
even – 7 CTB chin ups

Notes:
– try to keep feet still on TnG work
– show control and movement on HS walk

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