7/6/18

john possble july 11.jpg

For time:
1500/1300m  Row
100 Hand-release push-ups
50 Dumbbell snatches (50lbs/35lbs).

STIMULUS AND WORKOUT OPTIONS

This will be largely a push-up stamina based workout today. Focus on high-quality reps. Consider the pacing as follows:

Row
*A moderate pace that is challenging but does not fatigue the athlete significantly for the push-ups.

Push-ups
*This will be slow paced. Break up the reps early to avoid fatigue later on. Focus on quality and attempt to eliminate any shaking of the body.

Dumbbell snatch
*Think of this as a light to moderately loaded sprint to the finish.

Intermediate
1500/1300m Row
75 Hand-release push-ups
*Use a band under the hips if needed to maintain quality.
50 Dumbbell snatches (40lbs/25lbs)

Novice
1200/1000m Row
65 Hand-release push-ups with a band
*Use a thick enough band to perform sets of 10.
35 Dumbbell snatches
*Use (30lbs-25lbs/20lbs-15lbs) or a weight that allows 15+ reps unbroken.
**Perform the movement from the hang position if needed to maintain sound mechanics.