Performance:
Performance and Fitness will be doing similar workouts for the next chunk of time. The version here will be the most difficult version. The coach for the class will properly scale the movements, rep range and loads for athletes to get the right response.
Spend some time in your warm-up working on things you wish to improve.
10mins 85% effort
Row 200m or 15 cals on AD
8 box jump- step down 24″/18"
5 Power Snatch 115/75#
rest 5mins
10mins 85% effort
5 clean and jerks 115/75#
8 DL 115/75#
10 step up 24/18"
25 unbroken DU --if you break, start over at 0.
rest 5mins
10mins 85% effort
Run 200m
4 TGU alt hands per rep--- tough weight you pick
Performance and Fitness will be doing similar workouts for the next chunk of time. The version here will be the most difficult version. The coach for the class will properly scale the movements, rep range and loads for athletes to get the right response.
Spend some time in your warm-up working on things you wish to improve.
10mins 85% effort
Row 200m or 15 cals on AD
8 box jump- step down 24″/18"
5 Power Snatch 115/75#
rest 5mins
10mins 85% effort
5 clean and jerks 115/75#
8 DL 115/75#
10 step up 24/18"
25 unbroken DU --if you break, start over at 0.
rest 5mins
10mins 85% effort
Run 200m
4 TGU alt hands per rep--- tough weight you pick
Everything should be sustainable, even splits.
Fitness group scaling:
10 mins @ 85%
Row 150m or 10 cals on AD
6 box jump- step down
8 DB snatch. 4/arm.
rest 5 mins
10 mins @85%
6 russian KB swings - moderate
8 KB deadlifts - same weight
8 step-ups
20 single unders
10mins 85% effort
Run 200m
4 TGU alt hands per rep--- tough weight you pick
Fitness group scaling:
10 mins @ 85%
Row 150m or 10 cals on AD
6 box jump- step down
8 DB snatch. 4/arm.
rest 5 mins
10 mins @85%
6 russian KB swings - moderate
8 KB deadlifts - same weight
8 step-ups
20 single unders
10mins 85% effort
Run 200m
4 TGU alt hands per rep--- tough weight you pick
Everything should be sustainable, even splits.
A. Built to 135# felt pretty decent today
ReplyDeleteB. 275x 3, 305x2, 325x1 felt decent. Lemme at that 1rm
C. 50 pushups in 1:08+ hspu work. Maybe 20 reps here not for time
D. 9:51
4 rounds (95# snatch)
ReplyDelete3 rounds +23
3 rounds
5 rds + 200m row + 2 box jumps
ReplyDelete8 rds + 1 CJ
3 rds + ~200m run (completed 4th round after time, first two rounds 55#, 2nd two 70#)
also ran 400m per round for 3rd part.
Delete5 rds plus 200m row + 8 BJ + 1 PS.
ReplyDelete7 rds
2 rds plus 400m run plus 2 TGU. 55# TGU.
A. 5 rounds plus 2 cal airdyne
ReplyDeleteB. 4 rounds plus 3 reps
C. 2 rounds plus 400m
A. 4 rounds + 24 (box jumps and 1 snatch)
ReplyDeleteB. 4 rounds +13
C. 2 rounds +about 350 meter run