9/19 BB Cycling 1) Power Snatch: 4X5 – work to a 5RM, rest :90 Strength/Skill: 1a) 3X12 Strict HSPU w/ a deficit, pick your deficit height: 8, 6, 4, 2, or none - rest :90 1b) 3X10 RDLs– medium/heavy, rest :90 Conditioning: For time w/specific rest. There will be a time cap 800m Run (Hard Effort) 50 Air-Squats -Rest 2 Min. then 800m Run (Hard Effort) 50 Double Unders -Rest 2 Min. then 800m Run (Hard Effort) 50 Air-Squats 50 Double-Unders 50 Sit-ups (crossfit style) ____________________ *Each 800m run should be a hard effort pushing to finish quickly and transition immediately to the body weight gymnastic skills. Try to keep each 800m run near the same run time, i.e. 2:40 on all 3 rounds for example. There is rest time built in so push very hard on your running. *Note after the 3rd 800m run there are 3 sets of body weight movements to complete for time. Cash-out: 2xME Handstand Walk for distance (only 2 attempts) *Here is a nice little progression video to help you continue progressing https://youtube/watch?v=PWDN313DwsE
Posted on: Fri, 19 Sep 2014 00:31:54 +0000
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