12.19.17

Tuesday

FITNESS

A.
Every minute on the minute for 18:00
1 – 12 Calorie Row
2 – 12 Hand release push-ups

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*
+
1 Power Clean

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.6?

C.
3RFT:
10 Hang Power Clean
15 Barbell Push-Ups
30 Sit-ups

___________________________________________
PERFORMANCE

A.
Every minute on the minute for 18:00
1 – 15/12 Calorie Row
2 – 12 Burpees

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*
+
1 Power Clean

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.6?

C.
3RFT:
10 Hang Power Clean (155/105)
15 Ring dip
15 Toes to bar

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s