Fitness:
A.) Superset
8×7 – upright row
8×7 – Floor Press
B.) 5 rounds
10 Russian KB Swings
10 1 arm KB front squat (5L/5R)
10 Cal Row
Perform:
A.) Superset
8×10 – upright row
8×10 – Floor Press
B.) 5 rounds
10 KB Swings (1.5/1)
10 1 arm KB OHS (light) (5L/5R)
10 Cal Row
Compete:
A1.) Snatch – 15 minutes
Bar / skill work – 80% or less singles
A2.) Superset
10×10 – upright barbell row
10×10 – Floor Press
B.) 5 rounds
10 American KB Swings (heavy)
10 double KB OHS (light)
10 Cal Row or 10 Pull-ups
–Results to comments!
A. 15# DB, blue KB one arm at a time. Was harder on right side than left.
B. 10:19 Yellow KB for swings, Blue for front squat. Tried first round doing OHS, but felt like I wasn’t going low enough and KB seemed really heavy. Great workout, was not easy!
A. FP worked up to 80
UR 55
B. 10:07 Amer. swings 1.5 pood, one arm OHS 1 pood
A1. UR: 55#
A2. 65×3, 75×5
B. 9:52 (44#AKBS, purple bells for OHS, row).