Saturday 2015.02.21

 Andy and Trey get after those double-unders and push-ups.


BBG (off)
A) Hang Clean
1st: Heavy single (10 min)
2nd: 85% x 1 x 3 (5 min)

"85% x 1 x 3" means 3 singles performed at 85% (of your heavy single for the day). By itself, "1 x 3" means 1 set of 3 reps, but when preceded immediately by a percentage or a weight, such as the "85% x 1 x 3" of today's training, it means 3 sets of 1 rep each, i.e., 3 singles.

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)


Strength/WL
Hang Clean
3-3-2-2-1-1


Conditioning
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 32 intervals.

Note: This is different from how we score "Tabata This" and "Bottom-to-Bottom Tabata Squats" - in those two WODs, we just count the lowest score rep score from each exercise and add those four numbers to get our total score. This time, we count total reps.


Finale
Spend 2 minutes in the couch stretch and 2 minutes foam/PVC rolling or lacrosse ball/barbell mashing.

2 comments:

AndyB said...

Strength/WL
Hang Clean
135x3
155x3
165x2
175x2
185x1 *fail ... did not catch*

Conditioning
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 32 intervals.
*289 ... 48,60,87,94,respectively*

Tyler Holm said...

Squat Heavy Day
45, 225, 295
370x5


Bench Press
45, 135, 185
220x5,5,4


Deadlift
135, 225, 315
380x5

Tabata Something Else

13,13,9,7,7,7,7,7=70
13,12,8,8,7,6,7,7=68
13,10,10,10,9,9,8,9=78
15,18,18,16,16,15,17,17=132

348

 
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