8.16.16 “Master’s Rope Climb Run”

August 15, 2016

Janice!!! “These are my Jazz Hands”

FITNESS & LIFESTYLE

“Master’s Rope Climb Run”

RX+
5 Rounds
400 m Run
2 legless rope climbs
(you can use legs on way down)

Rx
5 Rounds
400 m Run
2 Rope climbs

L2
5 Rounds
400 m Run
1 Rope climb

L1
4 Rounds
400m Run
10 Strict Pullups or 10 Ring Rows
No Bands Today

25 Minute Cap

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Strict toe 2 bars
4×10-15 reps

ENDURANCE
Choose ONE of the following sports:
10 Sets
Rest :45 seconds exactly
Run (M-Tu-W) 200m
Row (M-Tu-W) 250m

OLY
3 position power snatch
High hang – hang – floor
7 sets up to max

 

PERFORMANCE & SPORT

A. strict c2b pull-ups or c2rings pull-ups
5 sets Max reps body weight

B. Pendlay Rows
4×6-8 reps – heavier than last week – last set to failure

C. Banded Pull a parts 3×10-15 reps

D. 5 Rounds
400 m Run
3/2 legless rope climbs
(you can use legs on way down)

E. Extra Credit Endurance or OLY
this should be a separate session.

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