Saturday 141017

Extra Work Saturday!


Snatch from Blocks (Above Knee)

3RM


Clean and Jerk from Blocks (Above Knee)

3RM


Muscle-Up Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Muscle-Up
3) Muscle-Up Negative
4) Transition Rock
-Elevated (most difficult)
-Supine (medium difficulty)
-Incline (least difficult)


Assault Bike

5:00 @ 6,
3:00 @ 7,
2:00 @ 8

2:00 Rest

75/60 Calories For Time


Row

5:00 @ 6

4 Sets:
1200m @ 8-9
600m @ 5-6

1200m: Fast but sustainable, look to keep efforts within a few seconds of each other. 600m: Row these slowly, keeping your stroke rate between 22-26 and focusing on mechanics.