Blog Search

Tuesday 12.4.12

By: 0

Part A.
E2MOM x 4 sets
3 Squat Snatches – 65-75%

Part B.
In teams of 2, AMRAP 15:
120 Air Squats
60 Cal AAB
180 Double-unders
Note – Split reps as needed between athletes.

Modification for DU – Toe taps to a 25# plate

Focus Work.
Choose One:

Strength.
Front Squat:
Work up to 1 rep max squat with 6 sec descent, 1 sec pause in bottom

@ 90% complete 4 sets of 2 E2MOM at normal squat tempo

Interval.
Row
10 rounds:
100m @ (100% Effort)
150m @ 50% (Recovery)

Competitor.
*Week 4-Day 2*

Strength.
Front Squat:
Work up to 1 rep max squat with 6 sec descent, 1 sec pause in bottom

@ 90% complete 4 sets of 2 E2MOM at normal squat tempo

Part A.
E2MOM x 4 sets
3 Squat Snatches – 65-75%

Part B.
In teams of 2, AMRAP 15:
120 Air Squats
60 Cal AAB
180 Double-unders
Note – Split reps as needed between athletes.

Modification for DU – Toe taps to a 25# plate

Interval.
Row
10 rounds:
100m @ (100% Effort)
150m @ 50% (Recovery)