Warm-up:
500 meter row
15 air squats
10 Lateral Lunges
https://www.youtube.com/watch?v=wDpSNdKstho&index=3&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2rounds
30 second goblet squat hold
10 ring rows
Pull-up hang (no more than 1 minute)
Strength:
Back Squat 3-3-3-3-3
80% or your 1 rep max for all 5 sets
LuRong Challenge Peranormal
This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level). If an athlete is able to complete block 6 he/she will continue in the same pattern until they are unable to complete the block before time runs out. For each additional block earned add 2 Thrusters and 6 Double/Single Unders to the rep pattern.
Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete may rest with any remaining time during each block.
Block 1
9 Thrusters
27 Double/Single Unders
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders
13 Thrusters
39 Double/Single Unders
Block 4
15 Thrusters
45 Double/Single Unders
15 Thrusters
45 Double/Single Unders
Block 5
17 Thrusters
51 Double/Single Unders
17 Thrusters
51 Double/Single Unders
Block 6
19 Thrusters
57 Double Unders/Single Unders
19 Thrusters
57 Double Unders/Single Unders
Men
Level
Thrusters 95lbs 75lb 65lb Double Unders lvl 1 Singles
Thrusters 95lbs 75lb 65lb Double Unders lvl 1 Singles
Women
Level
Thrusters- 75lbs 55lbs 35lb
Double Unders Lvl 1 singles
Thrusters- 75lbs 55lbs 35lb
Double Unders Lvl 1 singles
No comments:
Post a Comment