Bella

Just the Fittest Woman in the World hoisting some weight...

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TRAINING FRIDAY SATURDAY

WARM UP: 2-3x

cobra to childs pose x 5

cossack squat x 5/side

dowel front rack stretch (coaches choice) x 30 sec

SKILL: LIGHT PRACTICE FRONT SQUATS

read the title!!

Every 1 min for 10 mins: Front Squat

2 Front Squats, 55% 1RM

WOD: EMOM

Every 1 min for 20 mins, alternating between:

12 Power Snatches, 75/55 lbs

12 Alternating Pistols

12/8 Chest-to-bar Pull-ups

Double Under, 30 secs

Rest 1 min

Choose appropriate reps and difficulty. Could scale up snatches and reduce the reps also. Pistols should be scaled to a box OR if you get very sore / have bad knees then do a reverse lunge instead.

FG3: reg pullups

FG2: 35-45/55-65, pistols to box or lunges, scaled pullups

FG1: scaled as needed

CP1: Bar mussies 4-6 OR 16/12 ctb