Tuesday, August 27, 2013

1RM Broad Jump, Back Squat 20 Unbroken @ 75%, 3 Rounds 300/250 Row Under 1min & 3 Rope Climbs Roof/15ft


Super Youth 4:30pm

(A) 1RM Broad Jump

(B) Back squat 20 Reps @ 75% of 1RM in the least amount of sets possible 

(C) Individually for time-3 Rounds of 275/225m Row, 3 Rope Climbs 15ft/12ft

Beginner 6am & 7:30pm

(A) Rope Climb, Technique & Progression

(B) Back Squat-Work within the limitations of your movement 

(C) Individually 10min Amrap-200m Row of Run, 3 Rope Climbs 15/12ft

Intermediate 6am & 6:30pm

(A) 1RM Broad Jump

(B) Back squat 20 Reps @ 75% of 1RM in the least amount of sets possible 

(C) Individually for time-3 Rounds of 275/225m Row, 3 Rope Climbs 15ft/12ft

Advanced 5:30pm

(A) 1RM Broad Jump

 (B) Back squat 20 Unbroken Reps @ 75% of 1RM 

(C) Individually for time-3 Rounds of 300/250m Row, 3 Rope Climbs Roof/15ft

Focus- (A) Record your broad jump (B) You can take as long as you need to finish the set (C) If you miss the row, immediately run 300/250m. 
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2 comments:

  1. UnknownAugust 27, 2013 at 9:11 AM

    Morning session with Mel

    (A) Forgot to take the measurement, but my TH is recorded there. Felt ok, but the boys were blitzing me in distance so who knows.

    (B) I had to rack after 15 reps, I thought I would make the full 20 but my back and quads were killing me.

    (B) 10:53, Rxed - all rows.

    ReplyDelete
  2. BrowneyAugust 28, 2013 at 11:20 AM

    A -2.63m
    B - 20 (ub) at 105kg
    C- 14.04. Missed the last row.

    ReplyDelete

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