10/28/14

Warmup - At a comfortable pace, do 4 rounds of:
      Run 100 meters
      DB Thruster - 8 reps (light weight)

#1  Start a timer.
      You have 5 minutes to hit a max set of UNBROKEN double unders.
      (Unbroken just means how many reps you can do in a row without messing up.)
      We will post our numbers.

#2  BB Back Squat 

      Do as many warmup sets and reps as you like.  The sets that count are:

      1 set x 10 reps at 62% of back squat 1RM
      1 set x 10 reps at 67% 
      2 sets x 10 reps at 72%

      Rest between sets.

#3  On the 50 meter course, run a double suicide, while carrying a 20 lb DB, for time.
      We will post our times.

#4  Do 5 rounds of:

      BB Front Squat - 3 reps
      BB Split Jerk - 1 rep

      Do one round with just the bar, and then anything more than the bar counts
      as round one.  Add weight by feel.  Rest between rounds.  

      Results for the max unbroken reps of Double Unders and Double Suicide:
      Rob Tijerina - 64 reps and 2:31
      Don Starr - 50 reps and 2:40
      Scott Johnson - 53 reps and 2:18
      Daniel Gretch - 2:48
      Dave Mechem - 2:15
      Robert Braglia - 2:24
      Ross Havlik - 2:24