PM WORKLOAD
6 x 500m Row
2 minutes rest between each interval
Kept all times as close to 1:45 as possible
Rest 15 Minutes
15 Minute EMOM
Every minute perform 3 Touch and go Deadlifts @325#
then do double unders until the halfway point thru each minute.
**for ex: if it takes you 10 seconds to do the deadlifts, then you will do dubbs for 20 seconds. Your rest will be 30 seconds.
Rest 15 minutes
"JT"
21-15-9
HSPU
Ring Dips
Hand Release Push-ups
Rest 5-10 minutes
100 strict pull-ups
Rest 15 minutes
2 Rounds:
200m ski erg at 100% intensity
10 pull-ups
rest 1 minute
Wednesday, August 14, 2013
8/13/13: WorkLoad
STRENGTH
5 x 3 Touch and go power snatch
*i built up to 205# in about 7 sets
AM WORKLOAD
100 Power Cleans @185#
begin each minute with 5 chest to bar pull-ups and continue until 100 power cleans are completed.
PM WORKLOAD
5 Rounds:
Run 400m
10 Toes to bar
20 Ring Push-ups
Rest 1 minute
My time= 14:48 which takes account for the 4 minutes of rest in the total workout.
5 x 3 Touch and go power snatch
*i built up to 205# in about 7 sets
AM WORKLOAD
100 Power Cleans @185#
begin each minute with 5 chest to bar pull-ups and continue until 100 power cleans are completed.
PM WORKLOAD
5 Rounds:
Run 400m
10 Toes to bar
20 Ring Push-ups
Rest 1 minute
My time= 14:48 which takes account for the 4 minutes of rest in the total workout.
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