Jump Start
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)
Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
*Both* lifts are performed with the same load:
70% of our estimated 1RM Front squat.
Snatch Complex
On the 2:00 x 5 Sets:
1 Power Snatch
1 Hang Squat Snatch (knee-level)
1 Squat Snatch
Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading).
Set #1 - 70% of 1RM Snatch
Set #2 - 75%
Sets #3+4+5 - 75-80%
Ring Muscle-up Test
AMRAP 2: Ring Muscle-Ups
Rest 1 Minute
AMRAP 2: Ring Muscle-Ups
Enter both totals from the AMRAP's below, and the system will compute the sum total. Entering both sets separately will give us better information when we repeat this benchmark at the end of the training cycle.
Jump Start
For Time:
60 Double-Unders, 30 Dumbbell Power Snatches
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Toes to Bar
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Dumbbell Power Snatches
Rx Dumbbell - 50/35
Ring Rows
5x8 -as hard as possible
Then,
Lance Armstrong
2 Mile Bike
30 Lunges
2 Mile Bike
30 Hand Release Pushups
2 Mile Bike
30 Situps
2 Mile Bike