Dec 14, 2013

Posted by in Training | 3 Comments

sMiLe & Be HaPpY :)

FITNESS

Training:
Team Racks-A-Lot
*25 Min Cap*
Teams of 2
10 Rds
30 Sec Round
3 Front Squats –
Unbroken with a twist
While Partner does
AMRAP of Hollow Rocks
(Last completed 12/8/12)

PERFORMANCE

Training:
Team Racks-A-Lot
*25 Min Cap*
Teams of 2
10 Rds
30 Sec Round
3 Squat Cleans -
Unbroken with a twist
While Partner does:
AMRAP of Hollow Rocks
(Last completed 12/8/12)

Post load used, time and thoughts to comments.

Training Notes:

Unbroken With a Twist – In each 30 Sec interval, Complete 3 reps of FRSQ/Sq Clean. Twist – Complete one rep every 10 sec while keeping the bar racked in your front rack between reps.
Penalty:  Dropping the bar at any time during your 30 sec, is a missed round and you must start that round over.  While you’re holding and lifting, your partner is completing AMRAP of Hollow Rocks.  Your score is 2 parts: your time and the total amount of Hollow Rocks.  You may only start Hollow Rocks once your partner starts their round.
A complete round is both partners finishing their Hollow Rocks.
Choose a teammate that has the same work capacity and strength.
FRSQ/Sq Clean – Should be Challenging

  1. Another fun Saturday at OTG! Nice work 830 guys and gals!
    Partnered with Breeze-16′something….421 Hollow Rocks
    Me @ 85, Paul @ 115
    Thanks for the awesome coaching JP!

    • GREAT FUN THIS AM.
      THANKS for partnering with me BAMBI, you are the Hollow Rock Queen. She did at least 3/4 of them this am

      Great coaching this am JP!

  2. That is a SICK amount of Hollow Rocks!
    Well done you two!

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