Laura Nitowski

16.08.04

45 min @ 75%:
1 min assault bike
20s support on rings in external rotation
1 min row
1 min single-unders
20s handstand hold
1 min shuttle run – 10 yard increments

16.08.03

AM:
4 sets:
30s seated leg raises, right
-Rest 10s
30s seated leg raises, left
-Rest 10s
30s single-arm Palloff hold across body w/ band – right
*https://www.youtube.com/watch?v=pgYNSUWUJOs
-Rest 10s
30s single-arm Palloff hold across body w/ band – left
-Rest 10s
30s sled drag
-Rest 10s
30s reverse seld drag
-Rest 2-3 min
+
10 min assault bike @ Z1

PM:
A. Split jerk x3 + 50’ overhead carry
5 sets of the complex; Rest 2-3 min

B. E90s for 8 sets:
Hang power snatch + Hang squat snatch
*Start moderate and build per set.

C1. Front squat
5,4,3,2,1; 30×1 tempo; Waveload; Rest 30s
C2. Broad jump from standing
5xMax effort; Rest 2-3 min

D. 2 sets:
1 min assault bike @ 99%
-Rest as needed

16.08.02

AM:
30 min assault bike for max calories
*Record distance too.

PM:
A. Max L-sit hold on rings in external rotation

B. EMOTM 10:
3 deadlifts w/ band tension
*Reset each rep. Keep load ~60% and prioritize speed on lockout.

C. Bottoms-up Turkish get-ups
5×3; Rest 60s b/w arms

D. “Isabel”
30 power snatches (135/95)
+
(Rest 10 min)
+
EMOTM 10:
1st: 30s row @ 85-90%
2nd: 10-15 GHD sit-ups