11.16.17

Sport

1.bench 10-8-8-8 (heavier than last week) build to a heavy 8 in 12 min.

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

2b.every 90 seconds max UB HSPU x 4

3 rounds of:

-2 min. 70% bike pace from 10.23.17

-2 min. 100% muscle up pace from 10.23.17

Performance

1.bench 10-8-8-8 (heavier than last week) build to a heavy 8 in 12 min.

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

2b.every 90 seconds max UB HSPU x 4

3 rounds of:

-2 min. 70% row pace from 10.23.17

-2 min. 100% muscle up pace from 10.23.17

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% muscle up pace per minute) x 2=use this number

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 10-8-8-8 (heavier than last week) build to a heavy 8 in 12 min.

2.push press 8-8-8-8-8 work to a challenging 8 (heavier than last week) in 12 min.

for time:

-50 wall ball #20m #14f

-35 power clean #115m #75f

-20 double unders

post times to comments

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TK focusing in on the bench.

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