Kari Bowen
Hang Power Snatch 1-1-1-1-1-1-1, rest 1 min
Hang Power Snatch 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest 1 min between sets.
Gym Activity
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Run on Treadmill.26 Wall Balls 14 lbs 7000 m Runs -
Interval Run, 200 m | 0:39 Run, 200 m | 0:39 Run, 200 m | 0:41 Run, 200 m | 0:41 Run, 200 m | 0:47 Run, 200 m | 0:51 Run, 200 m | 0:57 Run, 200 m | 0:50
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Wts for do rds: 135, 185, 2053 rounds of: 5 Deadlifts, 135 lbs Rest 30 secs 5 Two Hand Dumbbell Bent Over Rows, 30 lbs Rest 1 min
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3 rounds of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans, 135 lbs
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Alternate couplets. Kb swing, no push up burpee on odd mins; goblet squat du's on even mins.Every 1 min for 14 mins: 8 Kettlebell Swings, 1 pood 6 Burpees Rest 30 secs 5 Goblet Squats, 1 pood 25 Double Unders
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StrengthSets : rest 1 min 5 Back Squats | 135 lbs 4 Back Squats | 155 lbs 3 Back Squats | 165 lbs 2 Back Squats | 175 lbs
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Runs were about 500 m each measured by Brian.5 rounds of: 400 m Runs 14 Pull-ups plus a partial round of: 400 m Runs 0 Pull-ups
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Unit PT workout. Transitions to stations were on perimeter of basketball court; each length had a station.20:00 AMRAP: 2 Suicide Runs, 188 ft 20 Push-up (hand release)s 20 Air Squats 10 Burpees
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Strength before unit PT. DL weight was DB in each hand. Used 30lb DB for rounds 3 and 4 of shoulder press.4 rounds of: 5 Dumbbell Deadlifts, 60 lbs Rest 30 secs 5 Dumbbell Shoulder Press (one arm - R)s, 25 lbs 5 Dumbbell Shoulder Press (one arm - L)s, 25 lbs Rest 1 min
