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Thursday 08072014

6
Aug

Thursday 08072014

Post Kettle Bell Work out.

Post Kettle Bell Work out.

Fitness:

A.) 4 rounds NFT

15 medball slams

4 cal Assault Bike

B.) 4 rounds

20 DB snatch – 10 each arm, light enough to do all 10 UB

Walking Lunges <——–> 

Row/Ski – 250m

Performance:

A.) Snatch – 6×1 at 90% or less

B.) 4 rounds

20 DB snatch – 10 each arm, light enough to do all 10 UB

Broad Jump <—->

Row/Ski – 250m

Competitor:

A.) Snatch – 4×1 at 90% or less

Snatch pulls – 2×1 @ 105% of 1rm

B.) 4 rounds

20 DB snatch – 10 each arm, light enough to do all 10 UB

10 High Box Jump (36/30)

Row/Ski – 250m

C.) 10-15 min bar muscle up practice

D.) 10 rounds

30 sec on / 30 sec off Assault Bike (Share with Fitness Trackers)

 

2 Responses

  1. Paul Bye

    Performance
    A. 75-95-115-135-135-145-145-150-135. 150 was my most previous max, looking forward to test week!
    B. 11:10, @22.5# dumbell, broad jumps, rowing.

  2. Susan kian

    Granite games has running. Yikes. I ran to civic center with the stroller for the mayo picnic. Then I ate a corn dog.