December 19, 2012
1) 3 rounds not for time:
10′ handstand walk or practice
10 x bounding box jumps (increase height or speed compared to last week)
20 GHD Sit Ups
2) 3- position snatch
4 sets @ 65% 1RM
3) 3 position clean
3 sets @ 60% 1RM
4) 8 rounds:
30 secs of work
60 sec rest
Work will be one of the following. Choose your biggest weakness:
Row for max meters:
Run for distance
Max double unders
3 posxn snatch: 4 x 120 lbs
3 posxn clean: 3 x 155 lbs
8 rounds of 30 second sprints (covered approximately 0.90 miles). had a great group to run with to keep the pace at a sprint.
3 Pos Snatch: 4 x 50kg
3 Pos Clean: 3 x 70kg
Good set of sprints with the Neaux Endurance guys……