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