Tuesday, April 23, 2013

24Apr13: Wed. A little bit of outlaw

BB GYM  (10min)
Power Clean + Push Jerk:
3X1 @ 70%,
3X1 @ 75%,
2X1 @ 80% – rest 60 sec.



STRENGTH (optional.   10min)
4X2 1&1/4 Front Squats – , rest 60 sec


-then-
4 rounds for total time of:
12 HSPU
Run 400m
Rest 1:1
*Notes: Strict 20 min time cap.
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1 comment:

  1. CPApril 24, 2013 at 3:54 PM

    clean and jerk:
    3@ 140
    3@ 150
    2@ 160 a bit under 60s rest.
    worked on form. it was pretty easy.
    CONDITIONING
    3 rds
    2:36, 3:44, 4:30ish. Died on HSPU. Last round was pathetic

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