15.12.29

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Ingrid returns to her roots… #gingerviking

“Every pro was once an amateur. Every expert was once a beginner. So dream big and start now.”

Week 22: 15.12.29

A. Back Squat: 5×3 – Find Your 3RM – E3M

B. Front Squat: 4×5 – Find Your 5RM – E3M

Coach’s Notes: All sets of front squats must be AT OR ABOVE 80% of your 3-RM back squat for the day. 

C. 3 Rounds – Start a new round E2M:
3 x Snatch 1st Pull @ 90-100%
3 x Snatch 2nd Pull @ 90-100%
3 x Snatch Deadlift @ 90-100%
9 Push Press @ 165/115#

Coach’s Notes: 1st Pull = ground to above kneecap. 2nd Pull = below kneecap to power position. Snatch deadlift = ground to full extension.

D. 2 Rounds for Time:
30 Unbroken Double Unders
30 Burpees Over Barbell
20 Unbroken Double Unders
20 Toes to Bar
10 Unbroken Double Unders
10 Muscle-Ups

Coach’s Notes: ALL double-unders must be unbroken.

E1. 3×15: Glute-Ham Raise
E2. 3×15: Barbell Bent Row

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