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Components

Snatch Grip Deadlift

Pendlay Row

Tabata This!

Settings

Workout

Thursday

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Snatch Grip Deadlift (5.3.2.2.2)

Snatch Grip Deadlift

getting heavier, but maintaining a strong vertical position. No shrug on the top. Perfect time to practice hook grip.

Pendlay Row (3.3.3.3)

Pendlay Row

pronated grip. Do one set after each set of snatch deadlift. Staying moderately heavy. Working the back here.

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 28, 2021

Male Clients