COMPETITORS 7.8.15/7.9.15

July 07, 2015

7.8.15 Wednesday
Rest/Active Recovery

7.9.15 Thursday

A. GYMNASTICS
Death By Muscle Ups

B. STRENGTH
3-3-3-3-3-3-3

Weighted Pullups

C. HYPERTROPHY

Pendlay Rows

4×6-8 reps

Heavier than last week

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

E. Extra Credit OLY or ENDURANCE
(this should be a separate session)
Choose ONE of the following sports:
“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 – dont be a biatch

Post your results to the Whiteboard.

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text