I. Run 400m or Row 500m
II. Dynamic Drills
III. Yoga Series
Impact/Focus: Gymnastic Intervals
Choose from the following options for training rep schemes and complete the following sets/reps in :45 work/:15 rest intervals. Early completion each round equals additional rest time plus the :15 assigned.
Every Minute on the Minute for 10:00
(Working :45 x Rest :15)
I. 10-8-6-4-2-10-8-6-4-2 x Ring Rows
II. 5-4-3-2-1-5-4-3-2-1 x Pull-ups
III. 10-9-8-7-6-5-4-3-2-1 x Pull-ups
IV. 10 sets x 10 reps x Pull-ups
1. Rest with :15 left per minute even if unable to complete the workload, consistent inability to make the target mark however should be a signal for an adjustment in scaling as needed.
2. Spoiler Alerts… Coming up this week we will see Push Press for Wednesday’s lifting portion. Power Snatch and Overhead Squat work on Thursday. Clean and Jerk intervals Friday for the impact/focus. Benchmark warning orders include Angie, Christine, and Grace.
Post training and scores to comments.
5 Rounds for time of
8 x Deadlift (see notes below)
12 x Push-ups
Notes: 18:00 time cap. Deadlift weights for scaled guidance would be 155/105lbs or lighter. Rx weights are 225/155lbs, Rx+ is 275/225lbs.
Post scores to comments.