warm up:
every minute for four minutes:
80% front squat 1rm x 3
pull ups x 3
toes to bar x 3
recover as needed, then:
max rounds and reps in 5 minutes of:
32kg swings x 7
20lb med ball cleans x 9
recover 1 min, then:
max rounds and reps in 5 minutes of:
double unders x 15
115lb clean and jerk x 6
recover 4 min, then:
pull ups x 20
60lb sandbag gto x 20
95lb hang power clean x 20
kte x 20
95lb ohs x 20
record scores for sections one and two and time for 3
every minute for four minutes:
80% front squat 1rm x 3
pull ups x 3
toes to bar x 3
recover as needed, then:
max rounds and reps in 5 minutes of:
32kg swings x 7
20lb med ball cleans x 9
recover 1 min, then:
max rounds and reps in 5 minutes of:
double unders x 15
115lb clean and jerk x 6
recover 4 min, then:
pull ups x 20
60lb sandbag gto x 20
95lb hang power clean x 20
kte x 20
95lb ohs x 20
record scores for sections one and two and time for 3
1 comment:
villa hit the nail on the head with this one. a brutal combination of work that started out full speed with the "warm up". 205lb fs x 3 followed by a short jaunt to the pull up bars for the remaining 6 reps left about 15 seconds to regroup before it was back to more heavy front squats. with around 5 minutes rest we started in on a combination i had yet to experience. heavy swings and med ball cleans proved to be highly effective. 4.5 rounds complete. another short rest and it was straight into the second couplet. lighter weight clean and jerk with double unders was a tough pill to swallow following the first 5 minutes. one c and j short of 3 rounds. finally it was time for the chipper section. a fast and furious set of 100 reps that tested our ability to ohs under high fatigue and the stress of racing. 7:43
again, thanks to villa for the invite and great scenario. looking forward to more soon.
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