Today’s Bitch Work consists of 5, 750m Intervals on the Ski Erg. To get the most out of this piece we’re looking for consistency and efficiency. Check out the video HERE for some quick tips on skiing technique.
View the Cycle 1 Podcast HERE
2019 Cycle 1 Week 4 Day 2
1. Warm-up
4 Steady Rounds
15 Kettlebell Swings
12 “Wide Base” Goblet Squats
Run 200m
2. Oly
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
3. Conditioning
3 Rounds:
30 Thrusters 75/55lbs
20 Bar Facing Burpees
10 Strict Handstand Push-Ups
4. Bitch Work
Ski 750m x 5
Rest 2:00
After completing pieces 1-4, Please choose TWO of the following based on perceived weaknesses.
5. Strength Prep
Single Leg Kettlebell Deadlift
6×10 (3 sets per side)
Then
Sots Press
(From back rack)
5×5
5b. Strength
Deadlift
3×3
6. Gymnastics Accessory
Every 3:00 for 15:00
Complete one max set of Kipping Ring Dips
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