Some ladies of Ballast showing off their gains. 

Some ladies of Ballast showing off their gains. 

Coaches Warm Up

 

1. Banded Front Squat 

10x3 @50% of 1 RM

guys=red/ladies=orange

 

 

2. Conditioning

4 RFT

21 wall balls

18 cal row

15 box jumps

12 alt. KB/DB snatch

 

 

6:30pm Weightlifting

 

**Courtesy of Coach Burgener 

2 pos snatch:  mid thigh, floor.  warm up accordingly.  50%X1+1, 55%x1+1, 60%x1+1, 65%x1+1, 75%X1+1X3 SETS.

snatch tempo  pulls;   6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.

snatch push press: 5 x 5, 4, 3, 3, 2 increase weight each set