Thursday, November 19, 2015

Power Snatch (Every 1:30 for 9:00 (7 total sets)-  5 T&G )
Paused Front Squat ( 2X5@70%, 2X3@75%, 1X3@80% Paused Front Squats)
Metcon (AMRAP - Reps)
4X45 seconds Ring Lockout Holds (hold lockout at finish position of dip) – add weight if you complete the first :45 UB, rest 90 sec.
Metcon (AMRAP - Reps)
Outlaw Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

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