Monday August 14, 2023

“I love how I look. I am a full woman and I’m strong, and I’m powerful, and I’m beautiful at the same time.” -Serena Williams 

Warm Up: 
2 sets:
12 straight-leg sit-ups
12 supermen
12 tempo PVC muscle snatches

Specific Warm-Up:
2 sets:
5 touch-and-go snatches
– Use workout weight
– Rest :30-1:00 between sets.

3 rounds for time:
30 GHD sit-ups
30 power snatches (55/75 lb)

Intended Stimulus: 8-12 Minutes

3 rounds for time:
20 GHD sit-ups to parallel
30 power snatches (45/55 lb)

3 rounds for time:
20 sit-ups
20 hang power snatches (35/45 lb)

Home Workout: 
3 rounds for time:
30 weighted sit-ups (15/20 lb)
30 alternating DB snatches (35/50 lb)

Movement scaling options:
GHD sit-up: Range of motion, reps, weighted sit-up, AbMat sit-up
POwer snatch: Load, reps, hang power snatch

Post-Workout Skill Work: 
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.