Thursday October 2nd, 2014

Fitness:

A. 3 sec. DL  to above knee + Power Snatch from above knee (1+1) x 4 sets on the 75 seconds.. look to be around 70-75% of PS

B Jerk dip x 5 , rest 60 seconds @ 105-120% of best clean and jerk

C.  Clean grip RDL x 5  sets, rest 60 seconds @ 80% of best clean.. pause for 2 sec. @ just above knee

for max calories and reps on a 15 minute running clock
tabata AD
rest 1 minute
tabata row
rest 1 minute
amrap the following in the rest of time
10 sec. ring dip support
4 SumoDL
10 jump rope singles or double unders

Performance:

A. 3 sec. DL  to above knee + Power Snatch from above knee (1+1) x 4 sets on the 75 seconds.. look to be around 70-75% of PS

B Jerk dip x 5 , rest 60 seconds @ 105-120% of best clean and jerk

C.  Clean grip RDL x 5  sets, rest 60 seconds @ 80% of best clean.. pause for 2 sec. @ just above knee

+

for max calories and reps on a 15 minute running clock

tabata AD
rest 1 minute
tabata row
right into

amrap the following in the rest of time

4 strict ring dips
8 DB burpee DL @ 55/30# per hand.    Use varying DB or KB based on bodyweight or strength.
12 T2B



"sweat sesh"

“Airdyne to Hell”

for best time
50/40/30/20/10
cal on AD
rest time = work time

so do 50 cals for time.  rest same as work.  40 cals for time rest same as work.  etc down to 10 cals.  Total time is score. 

rest 10 minutes

x2 rounds