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Aug 8,2017 C2602 "Barbell Cycling"

August 7, 2017

WU - Coach Led 0:00-10:00

 

PRACTICE 10:00-20:00

"ATW" EMOM x10

1 Strict Pull-ups

2 Push-ups

1 Ring Dips

(The ratio is 1:2:1 as shown above, that is the minimal set you

can attempt.  However, you can go as high as 10:20:10 as a max set

if within the minute EMOM. Your goal is to complete the highest round you

think is possible in 10 sets.  If you don't complete 10 sets then the next time you see

this workout start at your lowest set completed and build from there!) 

 

 Pull-ups            Push-ups             Ring Dips

       1                          2                           1

       2                         4                           2

       3                         6                           3

       4                         8                           4

       5                        10                          5

      6                         12                          6

      7                         14                          7

      8                        16                          8

      9                        18                          9

     10                       20                         10

 

 

 

PISTON 20:00-40:00

8 Rounds :45work/:45rest

1 Deadlift

2 Hang Power Clean

3 Front Squats

4 Push Press/Jerk@60%

*50 Cal Row for every round not completed/or bar drops

 

GENERATOR 40:00-55:00

EMOM 8

40 Heavy Jump Rope

15 Alt. Plate OH Forward Lunges @20% Jerk 

(If partners on a platform use avg.)

 

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