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
Coach’s Notes: ALL double-unders must be unbroken.
E1. 3×15: Glute-Ham Raise
E2. 3×15: Barbell Bent Row