Wednesday May 25

Double Bench Mark

Warm Up

Row 150m

10 samson stretch lunges

Row 200m

10 Beat Swings

10 Muscle snatches 

Mobility

Elevated Banded ankle rocks

10/side @5second hold in compression

https://www.youtube.com/watch?v=ILSbK8RnGdI 

Specific

3 sets

4 Back squat: ramp up 4-8  

Bulgarian split squat 

Weightlifting

Back squat

EMOM 12

Min 1: 6 reps @ 60-70%

Min 2: Max Reps Pistols or Bulgarian split squats

Min 3: Rest

TC: 12 min

Score: Weight on Back Squat

Scaling options

Beginner

Min 1: 6/6 Bulgarian split squats

Min 2: 6 reps @ Moderate

Min 3: Rest

Intermediate

Min 1: 6 reps @ 60-70%

Min 2: Heel Lock Pistols or Bulgarian split squats

Min 3: Rest 

Workout

RX

@ 0:00

“Isabel”

30 Snatches @60/42.5 KG

@ 7:00

“Helen”

3 rounds

400m Run

21 KB Swings @24/16Kg

12 Pull-ups

Score: Time for both workouts

TC: 20 mins 

Scaling options

RX+

Isabel

Rest 10 min

Helen

SC

Isabel @50/35 Kg

Helen @ RX

Fit

Isabel @light

“Helen”

3 rounds

200m Run

21 Russian KB Swings @mod

12 Jumping pull-ups 

Extras

Single leg pallof press

3 x 12/12 

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