Laura Nitowski

16.09.02

Fitness
A. Every 3 minutes x 5 sets
Power clean & Split Jerk- 1.1.1, Increase each set

B. Push press-
4×5, R90s
*same weight as last week

C. 3 rounds for time:
3 DB hang squat clean thrusters, tough
5 Goblet squats, heavy
7 Pull ups W/ barbell in Rack
*15 minute cap

Performance
A. Every 3 minutes x 5 sets
Power clean & Split Jerk- 1.1.1, Increase each set

B. Push Press-
4×5, R90s
*Same weight as last week

C. 3 rounds for time:
3 Squat clean thrusters (135/95)
5 Front squats (135/95)
7 Strict Pull Ups
*15 minute cap

16.09.01

A. Tuck hollow hold-
3×20-30s

B. Tuck Hollow hold W/ Single leg extension-
3×3/side

C. 20 Minute AMRAP-
250M Row
30s FLR on rings
10 Alt DB Front Rack lunges, lightish
10 Ring rows
30s Jump rope work

16.08.31

Fitness
A. Deadlift-
3×7-9, R90s
*Reset each rep

B. Every 2 minutes x 10 sets-
1st set: 50’ Sled Pull (facing sled) @ 100%
2nd set: 10s Assault bike calories @ 100%

C1. Seated external rotation-
3×8-10/side, R45s
+
C2. Powell raise-
3×8-10/side, R45s

Performance
A. Deadlift-
3×7 @72%, R90s
*Reset each rep

B. Every 2 minutes x 10 sets-
1st set: 50’ Sled Pull (facing sled) @ 100%
2nd set: 10s Assault bike calories @ 100%

C1. Seated external rotation-
3×8-10/side, R45s
+
C2. Powell raise-
3×8-10/side, R45s

16.08.30

Fitness
A. Every 3 minutes x 5 sets
Power Snatch- 1.1.1, Increasing weight each set

B. Back squat-
3×8-10, R90s

C. 4 sets:
30s AMRAP Russian KB swings, heavy
30s rest
+
30s AMRAP Push ups (no knees)
30s rest

Performance
A. Every 3 minutes x 5 sets
Power Snatch- 1.1.1, Increasing weight each set

B. Back squat-
3×8, @ 75%, R90s

C. 4 sets:
30s AMRAP Russian KB swings (70/53)
30s rest
+
30s AMRAP Ring push ups
30s rest