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Lifting Ourselves and One Another

Friday, March 28, 2008

3 rounds for time:

 21 Left Arm Dumbbell Snatch

12 Knees to Elbows (K to E)

21 Right Arm Dumbbell Snatch

12 K to E

Coach’s notes:  Guys use a 45lb dumbbel and gals 30lb dumbbells.  The snatch requires a full squat catch so scale the load if necessary.  Post time to complete to comments. 


Comments: 8

i hate this workout. tommorow shall oficially suck!

I’m on the road tomorrow but I want to do this at the hotel.

Can someone post a little more instruction on each exercise? I’ve never done any of these exercises.


Okay, I checked out some demo videos and I think i’ve got it sussed.

Any substitute exercises for K to E, as I don’t think the hotel will have a bar to hang from.



Simon, the K2E’s exercise is a demanding hip flexion and grip training movement (i.e. tough ab exercise) so either do a weighted db sit up (db under chin) or V sit up where your hands start overhead and come up and tough your toes at top of sit up for 2x the reps per exercise (i.e. 48 instead of 24 per round) to get the same physicla response per round…as well, there are always fun things to hang on to do the knees to elbows in hotels…i once used a stairway in the hotel fire exit…one dude walked under me while doing them without even noticing it

In Winnipeg today
CF Total at the Y
Squat = 205
Press = 105
DL = 285
Total of 595
last was 508 total

Amrap L-Sit Sup Pull-ups = 10,7,10,6
Amrap Double unders = 40,30,25,31

DJ- 20:46 as Rx’d
Brittany- 21:11 (20lbs db’s)

Started with 20#, but wrist problem resulted in drop to 15#. Little frustrating (esp when you saw how everyone else was 100% effort), but oh well.
Good work guys!

20:48 used 15lbs for snatch.

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