Overall a solid class workout today... was good to get in some rope climbing as I know they are coming up for me in competition soon.
A.
Every 2 for 12 (6 sets) of:
Split Jerk*
Sets 1-2: 2 reps @ 60-70%
Sets 3-4: 1 rep @ 70-80%
Sets 5-6: 1 rep @ 80-85%
*2 second pause in dip and receiving positions
-D/N go off of exact percentages, but went 185# for doubles, 205# for 2 singles and 225# for 2 singles ... light weights, just focused on speed and position.
B.
Every 5 for 25 (5 sets) of:
18/15 Cal Echo Bike
4 Rope Climbs (15')
18/15 Cal Echo Bike*
*Cap each round at 4:00 to ensure :60 of rest
-Complete ... got the first 3 sets and then sets 4 and 5 were 11 and 13 cals ... this was good rope climb training and I have a competition coming up with a couplet of rope climbs and bike calories
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