Morning classes are still on this morning!
Ask myself, Joe & Brandon about this one... Fun, fun... MAX EFFORT ON ALL OF THESE... NO PACING!
WORKOUT:
Perform each of the corresponding tasks at each time frame listed below... Your rest is the amount of time left before the start of the next task in the list...
Start of the workout (0:00) - 500m Row
3:00 - 30 Alternating DB Snatches (30-50#/55-70#)
6:00 - 150 Double Unders
9:00 - 50 KB Swings (35#/53#)
12:00 - 500m Row
15:00 - 30 Alternating DB Snatches (Same Weight From First Time)
18:00 - 150 DUs
21:00 - 50 KB Swings (Same Weight From First Time)
Some rules & guidelines...
All these tasks should take between 90-120 seconds so scale accordingly on reps/weights/distance...
There are no singles allowed for jump rope... The only way to learn doubles is PRACTICE... Scale reps down AND attempts count...
We will stagger in heats of 7 since we have 7 rowers and start the next heat on the rowers once the first group of athletes moves on to the DB Snatches at the 3:00 mark...
Push as hard as you can on all of these and earn a rest day on Tuesday! :)
POST YOUR INDIVIDUAL TIMES FOR EACH TASK AND ANY SCALING TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
4 comments:
Row-1:46.7, 1:57.3
Snatch (45#)-1:45, 2:02
Doubles (Rx) - 1:47, 2:07
Swings (Rx) - 1:36, 2:00
row--2:01;2:11
snatch (30#): 1:50; 1:48
DUs: counted only legit: 27; 31
swings (35#): 1:40; 2:36
I liked this!
Row 2:13,2:16
DB Snatch 1:55,2:10 w/25#
DU 11 in 2:00,10 in 1:06
KB Swings 1:56,1:56 w/26#
late post
Row: 1:45, 2:00
DB Snatch: 1:38 (70#), 2:55 (60#)
DU: 1:45, 2:04 (50)
KB Swings: 2:36, 2:56
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