WEDNESDAY 180829
Evolution A: (Barbell Starts on Ground)
Push-Jerk, 1 minute (95lb. / 65lb.)
Rest 2 minutes
Push-Jerk, 1 minute (115lb. / 75lb.)
Rest 2 minutes
Push-Jerk, 1 minute (135lb. / 85lb.)
Rest as needed then,
Evolution B:
Threshold Mashup Training
As Many Repetitions As Possible in 1:00 of Double Under
Rest 1:00
As Many Repetitions As Possible in 1:00 of Kettlebell Swings (53lb. / 35lb.)
Rest 2:00 and determine your 50% Threshold percentage for each skill, then:
10:00 Running Clock (5 Rounds Each Station)
Minute One: Double Under (50% Threshold)
Minute Two: Kettlebell Swing (50% Kettlebell Swing)
Note: For Evolution A, we will record data at each weight category. How many athletes can achieve 50 or more total repetitions? Evolution B is the “original mash-up” from Greg’s book Firebreather Fitness. The two-station mash-up gets super challenging! Compare your score to May 2, 2018, and June 22, 2018.
Congratulations to Dan!
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Wednesday Special Programs
5:15PM – 6:00PM – Bag Class
6:15PM – 7:00PM – Krav Maga
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