Fitness:
A. squat clean technique. Build to a moderate 3 reps.
B.
5 rounds, For total repetitions
40 sec AMRAP – Row or Airdyne calories
Rest 20 sec
40 sec AMRAP – OHS - light. could be PVC
Rest 20 sec
+
D. FLR on low ring – accumulate 3 mintues total
A.
Squat Clean – Build to a 3RM
(all reps must be completed in under 20 seconds, not TnG)
B.
For time:
1K Row
100 Overhead Squats @ 95#/45#. -scale the reps on these if your training has not been consistent
1K Row
5 rounds, For total repetitions
40 sec AMRAP – Row or Airdyne calories
Rest 20 sec
40 sec AMRAP – OHS - light. could be PVC
Rest 20 sec
+
D. FLR on low ring – accumulate 3 mintues total
Performance:
Squat Clean – Build to a 3RM
(all reps must be completed in under 20 seconds, not TnG)
B.
For time:
1K Row
100 Overhead Squats @ 95#/45#. -scale the reps on these if your training has not been consistent
1K Row
A. 225. Moderate
ReplyDeleteB. 19:58 Not a good time.
A. 225
ReplyDeleteB. 17:12 (3:43, 9:44, 3:45)
A. 215. This was my 1RM
ReplyDeleteB. 22:06. Scaled way down. Stopped at 56 reps. Why? I was past the stimulus I was suppose to be getting from the workout. Moved on. Failed the 57th rep 3 times. OHS are stupid and I hate them.