Sunday February 28th
WORKOUT GOALS
1.) 7:00-14:00
2.) Adjust movement difficulty to finish this workout in less than 15:00.
3.) Adjust the loading on the overhead squat before changing the movement.
RX
FOR TIME
21-15-9
Overhead Squats (135/95#)
KB Swings (70/53#)
Toes-to-Bar
Level 2
FOR TIME
21-15-9
Overhead Squats (95/65#)
KB Swings (53/35#)
Toes-to-Bar
Level 1
FOR TIME
21-15-9
Overhead Squats (75/55#)
KB Swings (35/18#)
Hanging Knee Raises
Stretching
3 SETS
:30 Standing Lat Stretch / Side
:30 Standing Forward Bend
Accessory
ON A 10:00 CLOCK
Pre-workout, build to a heavy 1-rep snatch or
power snatch.
Notes
Finish this workout in less than 15:00. Prioritize the range of motion and the quality of movement in the overhead squat. Overhead squat strength is determined by your muscular strength, your body awareness, and
your flexibility. Focusing on weight at the cost of the mechanics will leave us weaker in the long run. You can take a slightly different approach with the KB swings. We would rather have you go heavier as long as you can perform 5+ reps in a row without rest. If needed, reduce the range of motion to a shoulder height swing before you reduce the weight. Don’t get stuck on the toes-to-bar. In order to tackle this workout as Rx’d, you need to be able to do multiple sets of 7 toes-to-bar in a row. Scale to reduced reps or decrease the range of motion to perform at least 7 reps in a row. We will build up to a heavy power snatch or squat snatch before our final movement prep. This means we will spend less time developing the skills in the toes-to-bar and the KB swings. You might need to plan to scale those movements because we will have less practice time with them today. We won’t have enough time post-workout for the accessory
