tues, june 14, 2011

group 5 box jump testing/data collection
 
TRAINING:
 
group 4:
A. Front Squat @ 30X0; 3,2,1; rest 5 min
B. Push Press @ 12X2; 2-3 x 3 @ 90%; rest 3 min
C. 15 chin ups fast x 3; rest 90 sec
D. Row sprints: 20 sec @ max effort; rest 3:40 x 4
 
Games Prep Group:
5 sets:
3 tough power snatch – not TnG
6 burpees AFAP
9 box jumps – 20/14" AFAP
12 chin ups AFAP – COVP
rest walk 5 min actively b/t sets
+
Row 30 sec @ 95%
Rest 2:30 off rower
Row 30 sec @ 90%
Rest 2:30 off rower x 2
 
group 5:
A. Power Clean; 2-3 x 5; rest 3 min
B. KBS – 2/1.5 pd russian swing x 15; rest 1 min x 3
+
AMRAP Box Jumps in 10 min (jump up, step down)
24/20" box
 
group 4 post loads and watt avg to comments for row
Games Prep double tomorrow – Wed
group 5 – we're looking for some data on this so please post this score:
BWT in kg x reps x .61 (males)
BWT in kg x reps x ,51 (females)
ex. 79 x 231 x .61 = 11,131 points
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