This is the final DELOAD week until we begin our next 4 week mini cycle leading to testing at the end of Phase 2. Then we are in the Phase 3 Push to the open. This week is all class workouts. I want you guys in and out of the gym in 60 minutes. Enjoy the company of your class mates, have fun!
A. 7 sets of:
Power Snatch x 1 + Squat Snatch x 1 rest 2 minutes
OFF 6" Blocks
+
For time:
100 calories Rower (70 for the Girls)
+
Cash Out:
Tabata - Toes to Bar
Chris! Just curious the type of movements we will be doing for testing week? Is it like max lifts like last cycle or somehow testing the "engine"?
ReplyDeleteKate, worried about another Fran? Haha
ReplyDeleteEghhhh
ReplyDeleteA. Snatches: Worked up to 100 lbs
ReplyDeleteB. 70 cal row: 4:27….had a tough time pacing myself without the 500m pace. Anyone have any tips with what to look for as far as pacing with rowing for calories?
I went for 1 cal per pull. Don't know if that's good for females. Maybe 1 cal per 2 pulls? 1.5 pulls?
DeleteMy general pacing when rowing for cals is 1 cal for every two pulls. I was able to pretty much keep that up for the entire 70 cals.
Deletethanks guys :)
DeleteA: snatch up to 165
ReplyDeleteB: 3:30
snatch up to 110
ReplyDelete4:05 row, i agree with melissa, i came out of the gate wayyy too hot, couldnt steady my breathing
53 toes to bar, again came out too hot, hard core struggle bus by 5th round
Had oly tonight and worked up to 5 sets of 3 snatches at 75% (90lbs). Then worked on some pulls.
ReplyDelete