12.13.18

“The accomplishment of any goal is the progressive accumulation, or compound effect, of small steps taken consistently over time.”-Darren Hardy, The Compound Effect.

Fitness

1.deadlift 4 x 4 @ 85% of heaviest done last week

every 3 min. for 15 min. perform:

-14 wall ball #20m #14f

-5-10 toes to bar (focus on quality of movement)

-10 kettlebell swings #53m #35f

-6 burpees

Performance

1.alternating every 90 seconds for 12 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 10 @ 225m/#155f, 8 @ 275m/185f

-max UB handstand pushup

5 rounds of:

-2 min. @ 70% cal. pace on bike

-1 min. @ 100% ring muscle up pace

Sport

1.alternating every 90 seconds for 12 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 10 @ 225m/#155f, 8 @ 275m/185f

-max UB handstand pushup

5 rounds of:

-2 min. @ 70% cal. pace on rower

-1 min. @ 100% bar muscle up pace

Sport & Performance see math below to figure your percentages from test piece on 11.29.18, 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% muscle up pace per minute = total mu completed in 3 min./3=use this number

post total rounds completed/total available rounds

RSCN3212

Tangie making the kettlebell feel like a rag doll.

 

 

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