Thursday, July 28, 2011
Pull it High
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Clean Pull
-build load, should exceed your 1 rm
Workout:
clean pulls 1. 1. 1 (10 s between efforts, weight should exceed your 1 rm)
tall box jumps x 6-8 reps (as high as you can handle for the rep range, you
may reset between reps but not rest)
ring rows x 8 (as low as possible, keep butt/gut tight)
3 sets
2-3 min between
5 power cleans @ 75-80% 1rm
10 pull ups (c2b adv athletes)
5 RFT
Post cp wgt/box jump hgt/time for score
Please rsvp if you are coming to Dinner & a Sprint Friday night at 6:00 pm, going to be a fun event and always a great dinner at Iavarone's. Bring clothes if you like to quickly change into.
Tough Mudder: training starts soon and it's almost 90% full!! So make sure you sign up ASAP! Our team is up to 18 now. Kevin, has Kate talked you into it yet?
Pull it High
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Clean Pull
-build load, should exceed your 1 rm
Workout:
clean pulls 1. 1. 1 (10 s between efforts, weight should exceed your 1 rm)
tall box jumps x 6-8 reps (as high as you can handle for the rep range, you
may reset between reps but not rest)
ring rows x 8 (as low as possible, keep butt/gut tight)
3 sets
2-3 min between
5 power cleans @ 75-80% 1rm
10 pull ups (c2b adv athletes)
5 RFT
Post cp wgt/box jump hgt/time for score
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Please rsvp if you are coming to Dinner & a Sprint Friday night at 6:00 pm, going to be a fun event and always a great dinner at Iavarone's. Bring clothes if you like to quickly change into.
Tough Mudder: training starts soon and it's almost 90% full!! So make sure you sign up ASAP! Our team is up to 18 now. Kevin, has Kate talked you into it yet?