Session 1
1. Power Clean
Work up to a 5 rep heavy TNG Power Clean
2. Muscle ups
Ninjas: 6-5-4-3-2-1 unbroken MU for time
Beasts: 2-3 unbroken MU OTM x 6
3. KBS/DU
OTM x 12
Min 1: max rep unbroken KBS 100/70
Min 2: 45 DU
Min 3: max rep unbroken KBS 70/53
Min 4: 45 DU
Min 5: max rep unbroken KBS 53/35
Min 6: 45 DU
Min 7: max rep unbroken KBS 100/70
Min 8: 45 DU
Min 9: max rep unbroken KBS 70/53
Min 10: 45 DU
Min 11: max rep unbroken KBS 53/35
Min 12: 45 DU
Session 2:
Slope Climb
Go to a local ski area and climb As Far As Possible in 10 minutes with a 20# vest.
If you live in Florida or another place without hills put a treadmill on 12% incline and go.
Hey Ben,
ReplyDeleteI assume its an American KB Swing unless otherwise noted or russian?
Right you are Charles.
ReplyDelete1. PC: 205#
ReplyDelete2. MUs: 6 then 3 OTM for 6
3. KB/DU: completed Rx, first time using the 97# KB
97#/70#/53# sets were 16/21/28 9/17/20
4. 10 min on treadmill 12% incline w/ 20# vest: just over 1 mile, this was brutal
Little behind schedule but
ReplyDelete1.) PC 185
2.) 3 OTM for 6
3.) KB/DU: Completed Rx, had to use a 100#dumbbell...it was a struggle
100#/70#/53# sets were 5/21/26 3/17/23
4.) Subbed Tabata Airdyne bike, quads were burning (75 Cal)