8.3.16 “Sweatin to the 80’s”

August 02, 2016
FUN TIMES UPSIDE DOWN!!! SCALING IS THE NEW RX!!!

FUN TIMES UPSIDE DOWN!!! SCALING IS THE NEW RX!!!

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FITNESS & LIFESTYLE

Strength:
Every :90 sec
3-3-3-3-3-3-3
Strict Underhand Pullups
Work up to a Heavy Weight

“Sweatin to the 80’s”
800m Run
5 Rounds
10 Hang Power Cleans (135,95)
10 Toe 2 Bars
800m Run

 

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

CORE
Tabata L-Sits on Rings
8 rounds
:20sec work – :10sec Rest

ENDURANCE
Choose ONE of the following sports: (Do this only once a week)
“Tabata”
Swim (m/tu/w): 8 x :20s on, :10s off, use pool or open water
Bike (m/tu/w): 8 x :20s on, :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (m/tu/w): 8 x :20s on, :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (m/tu/w): 8 x :20s on, :10s off, if on C2 use meters or watts

OLY
In 15 Minutes Establish
1 RM Hang Power Clean
set the clock – don’t be a biatch

 

PERFORMANCE & SPORT

A. 3-3-3-3-3-3-3
Strict False Grip Chest 2 Ring or Underhand Chest 2 Bar Pullup
add weight each set

B. Pendlay Rows
4 x 4-8 reps – Get Heavy
last set should be to failure – use DB or KB’s

C. DB Row on Bench
4 x 8-12 reps – heavier than last week

D. “Sweatin to the 80’s”
800m Run
5 Rounds
10 Hang Power Cleans (155,105)
10 Toe 2 Bars
800m Run

E. Extra Credit OLY or ENDURANCE
(this should be a separate session)

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