Friday 141010

Power Snatch - 70% x 2, 75% x 2, 80% x 1 x 4,

Complete on a 90 second clock

Power Clean + Push Jerk - 75% x 2 x 5

Complete on a 2 minute clock

Muscle ups

A) x12, x10, x8, x6, x4

B) x10, x8, x6, x4, x2

C) x5, x4, x3, x2, x1

Pistols

A) x21, x15, x9, x6, x3

B) x15, x12, x9, x6, x3

C) x10, x8, x6, x4, x2

Try to finish each set within a minute and then rest a minute before starting the next exercise, etc. Basically, shoot for every 2 minutes, starting a new set.

Shoot for unbroken where possible on muscle ups. For pistols, shoot

for speed. I want to see how fast you can complete a set. The goal is longer sets on the bar, rings, hspu, etc. More volume but unbroken volume.

Twelve rounds:

Sprint 50 meters

Measure out 100 meters. Start building speed over the first 50 meters then kicking it into high gear for the remaining 50 meters.

For the first 2 or 3 sprints, shoot for 70-80%, for the next 1-2 sprints, shoot for 90% in order to allow the hamstrings to accommodate.

Remaining sprints should be all out. Please warm up properly.

Post all results to logwod.com