Overhead plate carry during mustache showdown
warmup: 1 mile run
1) 10 rounds or 20 minutes
6x Hang clean and press @ 85lbs
9x weighted squat jump @ 2x20lb dumbells
12x swings @ 35lbs
100m run
2) 5 rounds
6x Ankle to bar
9x Medball russian twists
12x plank walk up
3) 2 rounds
50x shoulder hand job
Jane Fonda Complex
Comments: Work capacity time. During work capacity we aim to have the muscles and system hit failure simutaneously. Here you see circuits lasting from 5-40 minutes in duration. The longer the duration the lower the intensity. Formats will vary, some will have programmed in rest to keep the intensity higher. Next week look for some rowdy gut checks. Curtis P's and what not.
On today's session we did a 20 minute rounds for time. Notice that there is a cut off. We are looking for 20 minutes of hard work, stop if you can't finish is 20. If you are an exceptionally fit athlete and finish in 15 min then add a few rounds on. You body doesn't recognize how many rounds it did, just how long and how hard you trained. So today train 20 minutes at 90-95% effort. The loads are light so make the run a hard one.
Lab rats doing a 8x3 strength session.