2-3 Sets
1:00 Row (moderate)
10 Kip to Swing
5 Kipping Pull Up
10 Front Squat (45/35)
10 Strict Press (45/35)
-Then-
Warm Up to Thruster weight w/2 Chest to Bar Pull Up after each set.
4. Workout Prep
1 Set (at workout pace):
3 Calorie Row
2 Chest to bar pull ups
2 Thrusters (at workout weight) 2-3 Sets
1:00 Row (moderate)
10 Kip to Swing
5 Kipping Pull Up
10 Front Squat (45/35)
10 Strict Press (45/35)
-Then-
Warm Up to Thruster weight w/2 Chest to Bar Pull Up after each set.
4. Workout Prep
1 Set (at workout pace):
3 Calorie Row
2 Chest to bar pull ups
2 Thrusters (at workout weight)
Metcon:
3 Rounds:
21 Calorie Row
15 Chest to bar pull ups
9 Thrusters (135/95)
Scaled:
3 Rounds:
18 Calorie Row
12 Chest to bar pull ups
9 Thrusters (115/80)
Target time: 7min
Power Snatch
2 Power Snatch @ 73% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 78% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
Power Clean + Split Jerk
1 Power Clean + 1 Split Jerk @ 75% 1RM Power Clean
1 Power Clean + 1 Split Jerk @ 78% 1RM Power Clean
1 Power Clean + 1 Split Jerk @ 80% 1RM Power Clean
1 Power Clean + 1 Split Jerk @ 83-85% 1RM Power Clean
Mayhem Gymnastics
Today is an Endurance Workout, to build capacity over time.
10 minutes on the minute [EMOM]
odd minute: 30 seconds of Straight Leg Sit Ups
even minute: One set of unbroken Toes To Bar up to 20 reps
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