Strength Cycle: Cycle 2 – Retest Week
Find Heavy Single Jerk
-then, at 11:00:
20 Power Clean & Split Jerk @ 80% of above
*Cap = 4min
-last tested 10/18/18
25 Double Unders
10 Shoulder to Overhead – L: 75/55; Spl: 95/65; S: 115/75
*This short test requires non-stop action and quick transitions.
-rest 5min, then:
Run Max Distance in L: 20min; Spl: 40min; S: 60min
*Put away your equipment, then run one direction for half the time, turn around and try to get back to where you started before time’s up. If it’s absolutely frigid outside, then bike/row as far as possible until the next class starts.
OTM for 21min
Min 1) 12 AKBS – L: 53/35; S: 70/53
Min 2) L: 12/9; S: 15/12 Cal Bike
Min 3) L: 12/9; S: 15/12 Cal Row
*As always with this style of workout, find a friend you can switch equipment with mid-workout.
-rest 3min, then:
50 Situps (feet anchored on the sides of the KB)
50 Double Unders
*Cap = 15min