Monday, October 10, 2011

We have just finished up two weeks of strength training and will now do our week of metabolic conditioning. Expect to see various energy system training, from anaerobic to aerobic. Next week, the focus is skills.

A. For Time:

Row 500 meters

Run 400 meters (Beaver)

Walk rest 10 minutes.

B. In 12 minutes do AMRAP

2 muscle-ups (you may kip).

12 front squats @ 50% of your 1RM

21 KB Swings 35/50 (Russian)

PART B.

If you do not have a muscle-up, please do 5 pull-ups and 5 ring dips. If you do not have a ring dip, do 7 push-ups (increase height if necessary but no knee push-ups). If you do not have a pull-up, use bands.

Half of the class start with Part A and half start with Part B.