1a. Barbell Strict Press: 4 sets x 10 reps (40.50.60.70% of 1RM), Rest 1 min
1b. Chin Up (can be strict, kipping, or butterfly): 4 x 10 reps, Rest 2 min
2. Handstand technique work: spend 5-10 minutes getting up to the wall, walking to the wall, wall walks, free standing handstands, free standing walking, etc…
3. 3 sets – 100% effort:
• 10 UNBROKEN Thrusters (65/95lb)
• 200m C2Row Sprint
• + Rest 7-10 min
* Post results to comments.
Stop Sucking at Pull-ups
Tuesday, December 16, 2014
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fyi. morning sessions. in case anyone is questioning the morning score, we moved the rowers to the lifting area for a faster transition between thrusters and row. this only works if class size are smaller than 2.
ReplyDeleteA1) 65, 85, 95, 95
ReplyDeleteA2) broke down chin -ups
C) 95lbs 1:36, 1:26, 1:28
1a) 50-60-75-85#
ReplyDelete1b) Strict
3) 1:18, 1:14, 1:11 (Rx)
1A) 35, 40, 45, 50
ReplyDelete1B) green band
3) 1:26, 1:24, 1:20 (55#)