Tues 10-21-14

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B.
Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

C.
“Ups and Downs”
Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Rope Climbs (15′)

at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
4 Rope Climbs (15′)

at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (20/12 lbs to a 10’ Target)
3 Rope Climbs (15′)

If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6 minute interval based on your current level. Our team and individual Games athletes are typically under 2:30 for each set…so please modify as needed with that information.

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5 thoughts on “Tues 10-21-14

  1. A. 220-220-220-235-235-245-260-265-270-275. HC feeling as good as I can remember
    B. 265-285-305-285-305-325-265. Nas-ty.
    C. 12:36 on the 5 min. could have gone a little quicker, but still a little nervous about shoulder+rope climb workouts per ankle clusterfuck in July

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