Timed Sets

Buy in:

• Russian Pullup Program
• Day 1
• 3,2,1,1

WOD:

• Clean+Squat+Press (= 1 rep)
• 14kg
• Alt. every 3 Reps
• NONSTOP 10 minutes
• Rest: 1:00-2:00

** used 14kg the whole time!=)  Last week had to drop to 12kg after 2 minutes.
** concentrated on working the time - didn't count the RPMs
** took a 1:30 rest 


Swing/Jerk (14kg)

• Alt. Swings and Jerks-
• :30/:30 for 2:00 Swings
• :30/:30 for 2:00 Jerks
• 3 Rounds
• NONSTOP

** My new Favorite exercise!!! LOVE this combo!!
** Swings: 37 RPM/ Jerks: 10 RPM

• BU Press (8kg)
• 3X 5L + 5R
• :30 rest between sets

** was able to finish this today (last week couldn't do)
** 8 kg was perfect for this
** last set on L was HARD!!