- Warm Up -
4 x barbell complex (light)
Double Under practice
Kettlebell snatch+ohs+sots practice
- Work -
"Running on Empty"
135# b-bell thrusters x 10
rest five minutes
115# b-bell thrusters x 20
rest five minutes
95# b-bell thrusters x 30
rest five minutes
75# b-bell thrusters x 40
The reps have already been scaled in half, if you need to, scale the load next
SOURCE
Post load and time for each of the four rounds to comments
Everyone as rx'd (1/2 of 324's original prescription)
ReplyDeleteWorlock - 1:00, 1:00, 2:05, 2:20
Clint - 0:28, 1:07, 2:16, 2:57
Trickle - 0:38, 2:16, 4:30, 3:55
Wrestler - 0:48, 2:10, 3:10, 4:10
Cabana - 1:25, 2:14, 3:47, 4:46
Rookie - 2:35, 4:00, 4:20, 5:25
Aaron 2 - 2:20, 3:29, 5:59, 7:10
5150 - 2:01, 4:46, 6:41, 6:55
Bonus:
400m sprint
Worlock - 1:10
Clint - 1:15
I'll catch you someday
Warm up:
ReplyDeleteBarbell complex + Burpee PU + OHS with 16kg KB(3 each arm)
1 Power Clean
3 Front Squats
95, 115, 135, 155, 165, 175, 185, 195
The 195lb power clean, I probably dipped a little low for to not be called a full clean. Can't wait to do this when I have some bumper plates so I can try a little more weight.
Rubber and rings are now on order.
Forgot to mention Complex was done at 45lbs, 65lbs and 85lbs
ReplyDelete