1 Mile Run
21-15-9
Hang Power Snatch 75#/53#
Chest to Bar Pull-Ups
Ring Dips
1 Mile Run
Post total time.
Coaching Tips: Scale load and movement to match your current fitness level. One of CFEC's favorite workout concepts is the mile sandwich. This one has a little Olympic Lifting and a little Gymnastics as the filler. For the Hang Power Snatch, once you have lifted the weight off of the floor, it does not need to touch the ground again unless you need a rest. You will be jumping the weight from mid-thigh, the "hang" position, to locked out overhead. You do not need to land in a squat. Your chest must actually touch the bar for the reps to count on the Pull-Ups. A Ring Dip is considered good when your shoulders touch the top of the rings at the bottom of the dip, resulting in your elbows being higher than your shoulders, and when your elbows are completely locked out at the top of the movement.
Tabata couplet recovery poses…
hey felica wanted me to relay a message for her “who ever made up that mile sandwich im gunna give them a knuckle sandwich” i just thought you all should beware!!!!
8am
Alison 40:38
Eric 48:28
Dano 39:39
Rebecca 39:40Rx
Vince 39:35
Bobby 42:30
Tina 38:27
Sue 49:38
Mallory 36:44
Sabrina 40:35
Tyler 37:14
Chrissy 48:36Rx
Jack 50:35
9am
David K. 41:54Rx
Melanie 41:40
Jeff A. 38:57Rx
Steve H. 31:45(airdyne)
Brandon 43:35Rx
Felica 36:23
Jessica 77:52Rx
Mike M. 33:59Rx
Holly 43:15Rx
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