Friday, November 11th, 2016

Strength:  Squat snatch – On the minute:

Minute 1 – 1 squat snatch @ 75%
Minute 2 – 1 squat snatch @ 78%
Minute 3 – 1 squat snatch @ 81%
Minute 4 – rest
Minute 5 – 1 squat snatch @ 78%
Minute 6 – 1 squat snatch @ 81%
Minute 7 – 1 squat snatch @ 84%
Minute 8 – rest
Minute 9 – 1 squat snatch @ 81%
Minute 10 – 1 squat snatch @ 84%
Minute 11 – 1 squat snatch @ 87%
Minute 12 – rest
Minutes 13 – 20 – Continue to build to a 1-rep for the day
Workout of the Day:
“Test 3”
Tabata squat
Max reps of muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  The Tabata score is the least number of reps performed in any of the eight intervals.  Begin time for muscle-ups immediately after the last 10-second rest interval.  Test score equals Tabata score multiplied by number of muscle-ups completed.