Tuesday, August 1, 2017

S&C transitions to higher weight in the strength program

Test week is underway. Niamh is leading with huge PRs in the Snatch and Bench Press. Vaidy is close behind with C&J and Front Squat PRs.

August is the month of 3's for the S&C class. You'll want to make sure you bump the weights up from last month's 5's.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


squat 5-3-3-3x3


2 pull-ups + 2 dips between strength sets

Group Workout

5 rounds:
10 Goblet Squat
10 Swings
Do not put the kettlebell down between squats and swings.
Transition seamlessly.  


5 rounds:
10 burpees
5 pull-ups - Scaled to full range of motion if needed


2 minute single kettlebell hold in goblet position


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