Wednesday, October 15, 2014

Skills class at 8:30pm with Coach Jake – muscle up and rowing technique! If you can do 5 strict pull-ups and 5 strict ring dips, once you improve your technique, you should be knocking out muscle ups!
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Fitness:
Press, 5×3 (A)
Performance:
Press, 5×3 (ME)
 
Fitness:
Tabata intervals of:

• Kettlebell cleans, 24/16 (alternate arms each round)
• Ring dips
• Kettlebell swings, 24/16
• Box jumps, 24/20

Performance:
Tabata intervals of:

• Kettlebell cleans, 32/24
• Ring dips
• Kettlebell swings, 32/24
• Box jumps, 32/26