10.26.17

 

Sport

1.bench 60% of 1RM from 10.09.17 max reps x 3 sets

2a.every 90 seconds clean 5-5-5-5 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

4 rounds of:

-2 min. 70% bike pace from 10.23.17

-1 min. 100% muscle up pace from 10.23.17

1 min. rest

Performance

1.bench 60% of 1RM from 10.09.17 max reps x 3 sets

2a.every 90 seconds clean 5-5-5-5 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

4 rounds of:

-2 min. 70% row pace from 10.23.17

-1 min. 100% muscle up pace from 10.23.17

1 min. rest

Sport & Performance see math below to figure your percentages from test piece on 10.23.17, you will be using these percentages on Thursday’s for the foreseeable future:

100% cal. pace per minute = total cal. completed in 3 min./3

(100% cal. pace per minute) x .7 = 70% cal. pace per minute

(70% cal. pace per minute) x 2 = use this number

100% wall ball pace per minute = total wall ball completed in 3 min./3

(100% wall ball pace per minute) x .7 = 70% wall ball pace per minute

(70% wall ball pace per minute) x 2 = use this number

100% muscle up pace per minute = total mu completed in 3 min./3

100% handstand pushup pace per minute = total hspu completed in 3 min./3

if any of this confuses you, please watch this instructional video

Fitness

1.bench 60% of 1RM from 10.09.17 max reps x 3 sets

2.push press 10-10-10-10-10 work to challenging in 12 min.

3 rounds for time of:

-200m run

-20 wall ball #20m #14f

-20 alternating hand dumbbell power snatch (you pick the weight)

post times or complete rounds and reps to comments

IMG_5015

Bike, then row, then wallball.  It’s like there is a program and a protocol or something.

 

 

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