A.
In 12-15 minutes, build to a 3-RM Clean and Jerk 65kg Shoulders still sore from this weekend.
(reps must be completed within a 40 second window)
In 12-15 minutes, build to a 3-RM Clean and Jerk 65kg Shoulders still sore from this weekend.
(reps must be completed within a 40 second window)
B.
“Ten-Minute Capacity Test”
For Max Reps (or Calories): 121
4 minutes of Rowing (for Calories) 72
Rest 60 seconds
3 Minutes of Pull-Ups 27
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females) 12@215#
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead 10
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
“Ten-Minute Capacity Test”
For Max Reps (or Calories): 121
4 minutes of Rowing (for Calories) 72
Rest 60 seconds
3 Minutes of Pull-Ups 27
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females) 12@215#
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead 10
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
Weight at 6:00AM: 217.6
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