In Part 1, we are starting our second week of the 4 week 10-rep cycle.  In this second week we are completing our “test” week to explore and establish a load that is hopefully heavier than last week.  In part 2, This workout is a combination of power, endurance, and stability. The descending reps of dumbbell hang snatches paired with the bike erg will push your cardio and strength to the limit. After completing the reps, you’ll go straight into a challenging overhead walking lunge, which will test your shoulder stability and core strength. Stay focused on controlled, efficient movements, especially during the lunges. The goal is to keep a steady pace and finish strong!

Score | Time to Complete Work.

Hang Snatches | Dumbbell load should allow for unbroken sets on each arm.

Bike | For simplicity all athletes will bike the same amount of calories today.  About 2:00-1:30-1:00 time frames for rounds. 

Overhead Walking Lunge | Single DB Overhead, our load should let us complete 25’ sections unbroken.

Cylinder of strength

For today’s strict press we want to teach our athletes how to maintain a “cylinder of strength” throughout the strict press movement. By gripping the ground, squeezing the butt, squeezing the legs, and squeezing the abs the athletes will be in a strong and rigid position to execute the lift. By design, the lower back contains a lot of muscles (called erectors). We  can both protect and train those muscles by maintaining an upright torso and keeping the midline engaged

DUMBBELL HANG SNATCH

Reduce Loading
Reduce Reps 
Plate Ground to Overhead
Kettlebell Swings 
Empty Barbell Hang Power Snatches

‍

BIKE

15-12-10 Calorie Echo Bike
18-15-12 Calorie Row
15-12-10 Calorie Ski 
200m-200m-150m Run

‍

OVERHEAD WALKING LUNGE

Reduce Loading
Reduce Distance
Sub Kettlebells
Dumbbell Suitcase Lunge
32 Reverse Lunges

Try to set the room for a 25’ distance on the lunges, this will allow athletes to have the target of making 25’ unbroken at a time.