Training:
part 1:
A. as many 1-5 ladders in 10 min - 225#/155# back squat; rest 5 min
B. BB jump squats - 30% of 1RM back squat; 6 sets of 6 reps; rest 60 sec b/t sets
C. GHD Sit ups - 5 sets of 20 reps; rest 45 sec b/t sets
rest 8+ hours
part 2:
AMRAP Double Unders in 45 sec
15 sec rest
AMRAP Chin Ups
2 min rest
5 sets for total points
(points are accumulated by multiplying your total DU reps/round by the chin up reps/round, then adding all 5 sets together, i.e. round 1 = 75 DU multiplied by 40 chin ups = 3000 points for that round...add this # to the other 4 sets and that is your score)
Ladder for A is...perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep...each time you get to 5 reps, that is one ladder.
Jump Squats in B...ensure you explode through heels on hip extension, not toes, minimal ground contact time
post ladders and notes for part 1 and total points for part 2 to comments
single on Sunday
Training:A. Clean Grip Power Snatch @ 12X1; 2-3 x 5; rest 180 sec
B1. Snatch Grip Dead Lift @ 30X0; 4-6 x 3; rest 10 sec
B2. KBS @ 1010; 10-15 x 3; rest 10 sec
B3. GHD Back Extensions @ 2010; 12-20 x 3; rest 180 sec
C. Tabata Push Ups - low score
post loads, notes and low score for C to comments