Wed – 10/16/2013


1A) Tabata Abmat Situps (8 rounds)
Rest 60 Seconds, then…
1B) Tabata Squats (8 rounds)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals of each exercise. Your score is the least number of reps performed in any of the eight intervals for each exercise.

2) Lurong Challenge 13.6
For Time, 12 min cap:

100 Double Unders
…then 5 Rounds of:
10 Power Cleans (145/100)
10 Ring Dips

Scale DU with 100 singles, Scale Ring Dips with HR Pushups

Competition Training

1) Three sets, not for time, of:
Rope Climb x 2-3 ascents
V-Ups x 15-20 reps
Turkish Get-Ups x 3 reps each arm

2) Jerk, 15 min to build to heavy single

3A) 12 min AMRAP of:
10 Handstand Push-Ups
15 Wallballs to 12′ Target (20/14 lbs)
25 Kettlebell Swings (24/16 kg)

3B) Make sure timer is counting up, and 3B starts at the 12 min mark…
50 Pull-Ups For Time


1) Snatch: Build up to and Hit Opener

2) Clean From Power Position + Jerk: 3X1@ 75% of Max CJ

3) Clean Pulls: 4×1 @ 100% of Clean 1RM

If you are having issues with front rack or overhead position, be sure to hit the mobility everyday. This week is all about recovery to be 100% and primed going into Friday.

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