Monday, November 5, 2012

Nov 5, 2012

Strength:
Deadlift 3 x 5 @ 80% 1rm

Metabolic Conditioning: Tabata Madness
5 exercises, 5 tabata intervals (20 sec work, 10 sec rest) per exercise. Complete all 5 intervals of one exercise before moving to next. Those who are quick at basic math will perceive that you'll spend 2:30 at each station. You'll also notice that this gives you 2:30 to complete the 400m run. If you don't think you can pull that off, then cut it to 300m, take a 20 point penalty and make a note on your results. 

  1. KB OH stationary lunge (knee kisses the ground) 44/26
  2.  3 Hurdle drill w/burpees (count only burpees) 12" hurdles
  3. Wall-ball 20/14
  4. 400m run (20 rep penalty for not finishing in time)
  5. SDHP 75/55
For scoring purposes we will likely do this in 2 heats and count reps.
The Day's Results


























Barbell Club (7PM)
I.  Establish 1RM push press
II. 3 position snatch (1 set = 1 power snatch + 1 parallel snatch + 1 squat snatch.  All reps start from the floor), 2 @ 65% of snatch, 2 @ 70%, 2 @ 75%
III. Sots press 3 x 5


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