Timed Sets

Buy in:

• Russian Pull up Program
• Day 1 (wanted to start over)
• 3,2,1,1

WOD:

• Clean + Squat (= 1 rep)
• 14kg
• alternated every 4 reps
• NONSTOP 10:00
• Rest 1:00-2:00

** 7-8 RPMs
** took the full 2 min. rest
** tough after the 6th minute

• Swing/Jerk (16kg)
• Alternate swing and jerks
• :30/:30 2:00 Swings
• :30/:30 2:00 Jerks
• 3 rounds

** Swings 38 RPM
** Jerks 6 RPM
** love this exercise combo - thinking of dropping the weight and going for longer on my variety day
** took a 1 minute rest between this and the Press

• Press (14kg)
• switching every 3 reps
• NONSTOP 4:00

** although the weight felt good for the first 2 minutes after using the 16 for jerks, this was tough!
** 6 RPM the first 3 minutes, 5 RPM the last minute.