October 27, 2016
0
Shaye is a major BADASS!
Intermediate
Strength:
Snatch – 6 x 4 @ 70% – 75%
Muscular Endurance:
22-16-10
Push Press
Step up
Metabolic Conditioning:
4 Rounds –
30 Sec plank
15 Kettlebell deadlift
3 Sprints (20 Meters each)
30 Jumping jacks
Rest for 1 min
*Each round is done for time individually
Beginner
Strength:
High Pull –
3 x 5 @ 60% – 65%
3 x 3 @ 75% – 80%
*Percentages are based on snatch 1RM
Muscular Endurance:
22-16-10
Press
Step up
Metabolic Conditioning:
4 Rounds –
20 Sec plank
15 Kettlebell deadlift
3 Sprints (20 Meters each)
30 Jumping jacks
Rest for 1 min 30 sec
*Each round is done for time individually
