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Double Trouble Tabata

13
Mar

Double Trouble Tabata

Running and Endurance Workshop on THIS Saturday

Couple spots left!  Click here for more info

WOD for Thursday 031413 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – (see video)

Skill:
Jump Ropes
1 minute Single Unders
5 minutes of 30 sec on/30 sec off Double Unders

Strength:
Snatch
5 singles @70% 1RM
5 singles @75%
3 singles @80%
3 singles @85%

Conditioning:
8 minute Alternating Double Tabata:
Barbell Thruster (30% Back Squat 1RM)
Box Jumps (24/20)

Post Snatch Loads and Workout Reps Completed to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 minute straight of single unders.  Then, 5 minutes of 30 seconds on, 30 seconds off of Double Unders.  There is no sub for DUs unless your singles are horrendous.  This is practice time!

For the strength segment, follow the warmup progression up to 80% and then complete 3 singles at 85% Snatch 1RM. Rest no more than 2 minutes between these work sets.  The entire strength segment shouldn’t take longer than 25 minutes.

For the conditioning workout, this will be a Tabata workout totaling 8 minutes (20 seconds on/10 seconds off).  Alternate back and forth between movements in each interval (ie, 20 secs Thrusters, 10 secs rest, 20 secs Box Jumps, 10 secs rest, etc).  Do not rebound off the floor on your box jumps…step off the box each rep. 

1980 Moscow Olympics Men’s Snatch Session
[youtube]http://www.youtube.com/watch?v=PPtk2r8qoz4[/youtube]

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