Laura Nitowski

16.08.22

AM:
10 sets:
1 min run @ 85%
-Walk 1 min
+
(Rest 5 min)
+
10 sets:
1 min run @ 85%
-Walk 1 min

PM:
A. Power snatch
Build quickly to a 3RM touch-and-go

B. Squat snatch
Build quickly to a 3RM touch-and-go

C. 4 sets:
30s weighted glute bridges, right
-Rest 10s
30s weighted glute bridges, left
-Rest 10s
30s jumps from kneeling
-Rest 10s
30s Russian KB swings – heavy
-Rest 2 min

D. 2 sets @ 85%:
2:30 assault bike
2:30 sled drag – moderate
2:30 assault bike
2:30 sled drag – moderate
-Rest 5-10 min

16.08.20

AM:
“Granite Games #3 2015″
For time:
50m Sand Bag Run (50,30 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (50,30 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (70,50 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (70,50 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (100,70 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (100,70 lb.)
*If you don’t have sandbags do either d-ball carry or double KB front rack carry at slightly heavier weight.
+
(Rest as needed)
+
3 rounds:
400m run
100’ handstand walk
7 deadlifts (405/275)

PM:
4k run @ 75%
*”Jogging” pace
-Rest 5 min
4k run @ 75%

16.08.19

AM:
For time:
100-200-300 double-unders
1000m-2000m-3000m row

PM:
A. E30s for 10 min:
1 squat jerk
*Technique and position over load.

B. EMOTM 10:
1st: 2 touch-and-go power cleans
2nd: 2 touch-and-go push presses
*Set up two separate bars.

C. Front squat
3,2,1,3,2,1; Waveload; Rest 2-3 min

D. For time:
10 power cleans (205/145)
8 power cleans (225/155)
6 power cleans (245/165)
4 power cleans (265/175)
2 power cleans (285/185)
*11 min cap.