3/1/2019
Functional Fitness
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Happy Friday and cheers to 19.2. Hopefully your body is feeling rested and recovered after yesterday’s recovery work. Get after 19.2 and the rest of today’s training. If you’re not happy with your results, take the rest of today off and re-test 19.2 tomorrow.
Some thoughts/strategies for 19.2.
The time will fly by - don’t think this workout will give you time to rest between cleans
Pace your T2B’s - break early and often. Think about the 25 T2B as 5 sets of 5 or something manageable. Don’t try and knock out large sets of T2B as you’ll just gas yourself for the rest of the workout
Finish your DU in one set - use them as a sort of break between the T2B and cleans
Do quick singles on your cleans or small touch and go sets until the weights get heavy
Approach the first 8 minutes with a sense of urgency - you need to advance to at least the round of 225/145 cleans in order to be competitive.
As always, hit us up if you have any questions.
A/B mandatory. C/D optional.
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A. 19.2
AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
25 Toes-to-Bars
50 Double-Unders
13 squat cleans (185/115 lb)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)
Time Cap: 20 minutes
B. Oly
Power snatch 5x3@80%
C. Work Capacity
Row/ski 8x500m, Rest 1:00
D. Gymnastics Accessory
For time: 50 deficit HSPU (4"/2")
Every break - 10 DB box step overs (50/35's on 24/20" box)
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