01.10.19

“Take care of the minutes and the hours will take care of themselves.”-Lord Chesterfield.

Fitness

1.deadlift 3 x 3 @ 90% of heaviest done past 4 weeks

every 3 min. for 18 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 15 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 10 @ 225m/#155f, 10 @ 275m/185f, max reps at #315m/#225f

-max UB handstand pushup

6 rounds of:

-2 min. @ 75% cal. pace on rower

-1 min. @ 100% bar muscle up pace

Sport

1.alternating every 90 seconds for 15 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 10 @ 225m/#155f, 10 @ 275m/185f, max reps at #315m #225f

-max UB handstand pushup

6 rounds of:

-2 min. @ 75% cal. pace on bike

-1 min. @ 100% ring 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 .75 = 75% cal. pace per minute

(75% 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

RSCN2998

Skills and drills.

 

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