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3.7.17 “POWER SURGE 2.0”

March 06, 2017

FITNESS & LIFESTYLE

STRENGTH:
Every :90 Seconds for 7 sets
3 Deadlifts
3 seconds up and 3 seconds down
– Slow and Controlled – No bouncing
Start at about 50%
Add weight each set up to a heavy but not max

WOD:
“POWER SURGE 2.0”
1000m Row
Then
21-15-9
KB Swing (70,53)
Box Jump (24,20)

SPORT & PERFORMANCE

A. OLY:
EMOM 10
2 Power Snatches
Start at about 50%
Add weight each set up to a heavy but not max

B. STRENGTH:
Every :90 Seconds for 7 sets
3 Deadlifts
3 seconds up and 3 seconds down
– Slow and Controlled – No bouncing
Start at about 50%
Add weight each set up to a heavy but not max

C. WOD:
“POWER SURGE 2.0”
1000m Row
Then
21-15-9
KB Swing (70,53)

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