Tuesday 200310

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“Six Flags”

Complete every 3:00 x 6 Rounds of the following: 

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

1:30 minute stagger with bigger classes


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More biking, yippie!!

Interval Work, You Guys Are Getting Good At This Stuff!

In today’s interval workout you will have a max time of 2:30 to complete 15/12 calories on the bike, 30 double unders, and 3 power snatches. The bike should take 1:00 or less to complete, the double under number is meant to be small and take no longer than :30 and ideally done unbroken, and the power snatches can either be touch and go or fast singles. You will be increasing weight each round with the power snatches so a good starting point would be 55-60% of your 1 rep max. Change whatever you need to in order to complete the work in under 2:30 so you have time to recover and change your weights. If you need help on what to do, ask your coach! Have fun and lets lift some weight!!

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