TUESDAY 11-27-11

 

 

 

A BIRTHDAY SHOUT OUT TO COACH BRADY, WISHING YOU THE BEST.  THANK YOU FOR ALL YOU DO FOR CFHI ALWAYS GOT OUR BACK,  WE APPRECIATE ALL YOU DO AND WERE TRULY BLESSED THAT YOU AND JEN WALKED IN OUR DOORS .

ALSO A HAPPY BELATED BIRTHDAY TO ONE OF THE STRONGEST 13 YEAR OLDS I KNOW,  HAPPY BIRTHDAY KENA WISHING YOU THE BEST.  KEEP UP ALL YOUR HARD WORK.

 

 

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

SKILL

EMOM for 5:00 (5 sets):
9 Toes to bar
3 Rope climbs (15ft)

Notes:
Use this as an opportunity to improve rope climbing efficiency. On a 15ft rope, you should be able to reach the top with two feet placements. The toes to bar will challenge your ability to do this, due to the “knees to elbows” component of the rope climb transition.

Decrease the rope climbs to 2 per 1:00 if you reach failure.

 

3 Rounds for time:
21 Box jumps overs (24″/20″)
15 Kettlebell swings (32kg/24kg)
9 Push jerk (185lbs/135lbs)

Notes:
For this workout, we are shooting for a fast, yet sustainable pace. The 1st round should feel sub maximal, but unbroken. The 2nd and 3rd rounds will likely prove challenging to complete without resting, but this will be the test of your pacing strategy

 

ACCESSORY

4 Rounds, NOT for time:
15 Kneeling good mornings
10 Incline Tate press

Then,
In as few sets as possible:
100 Dumbbell bench press (50lbs/35lbs)

Hamstring and triceps work for part 1 and blood flow and hypertrophy work for part 2. You’re welcome.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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