Wednesday 121226

With a running clock:

Strength
On the initial minute:
1 snatch balance + 2 OHS: 12 minutes to max for day

On the 15th minute:
Every 3rd minute for 4 rounds:
front squat: 10 @ 70%

Note: Each round begins at 15:00, 18:00, 21:00, and 24:00.

On the 30th minute:
Every 2nd minute for 4 rounds:
ME deficit push-ups for 20 seconds

Note: Each round begins at 30:00, 32:00, 34:00, and 36:00.

On the 40th minute:
EMOM for 4 rounds:
ME strict chin-ups for 20 seconds

Conditioning
On the 50th minute:
3 rounds
400 meter run
15 overhead squats @ 95/65#

Print Friendly
This entry was posted in Programming. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>