Workout for 10-14-16

Weightlifting Strength Re-Test

Power or Squat Snatch to a 1RM
3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 – 1

Odd Object/Weightlifting Conditioning, Mid-Duration

“Powerball 2.0”
AMRAP 10:
30 1-arm Russian KB swings
30 1-arm DB power snatches
30 slam-balls  

After-Hour Accessory Exercise

Rotator cuff:
 2 rounds of 30 seconds each:
 External rotation, arm @ 0, R
 External rotation, arm @ 90, R
 External rotation, arm @ 0, L
 External rotation, arm @ 90, L


Before class: For warmup, get a light KB AND bar OR PVC. Lifting shoes & lifting belts as desired. 

After class: Do accessory exercise, record workout results, clean & return equipment.