Thursday 02.11.16
This is a 30 minute circuit:
Three 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 10-lb. dumbbell snatches
From 3:00-4:00, pull-ups
From 4:00-5:00, 10-lb. dumbbell hang squat cleansÂ
Rest 5 minutes between rounds. (Tip: stretch during 5 minute rests)
Post number of reps completed each round to comments.
1000m for combined 3 rounds (0 DU)
75 snatches (20#)
41 pull ups
38 cleans (40#)
Did 10 hip raises (20#) & 10 supermans during rest period- did them slow and methodical. Also stretched legs and back.
Treadmill @ 8.5
Subbed jump and tucks for DU
30# snatch and squat clean
Self assisted pull ups
Rd 1 = 5, 20, 17, 14
Rd 2 = 6, 19, 16, 16
Rd 3 = 6, 20, 16, 15
10 mins of stretching was nice. : ) I should do that more often!
Treadmill@8.0
30#snatch and clean
Jumping pull-ups
1: 400 m, 17,19,13
2: 400 m, 20,18,14
3: 400 m, 18,18,13