Recent Posts
Featured Posts

27 Feb 17

For those redoing 17.1

A. 3 Sets

Double-Unders x35 No Push Up Burpee x 8 KettleBell Swing x 8 Assault Bike 10 Cal Dead bug x10

B. Power Snatch 1.1 (BUILDING UP TO AROUND 75%)

C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH EFFORT)

D. Specific Prep: 10 Dumbell Snatch 5 Burpee box Jump X3 *FEEL PACE* Start 17.1 3-5 min later

Those not redoing 17.1

A. Back Squat 3. 3. 3. 3 build to a tough set rest 3 min

B. EMOM10 1. CTB x 10 2. Clean + Below Knee Hang Clean @75%

C. EMOM10 1. HSPU x 10 2. Power Clean + Jerk @75% (PC 1rm)

D. 100-80-60-40-20 DU Start each round with 15 cals on AB

E. 15-12-9 Thruster 95/65 TTB

F. Z1 10 min

Follow Us
Search By Tags
Archive
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square