Friday, 01.24.14
Congrats to Jack on making the USA U17 team, along with the other Penn players that made teams.
Amateur
Power Clean 5 x 3 (add 2.5 lb to last workout)
Strict Chin Ups 3 x max reps
Collegiate
Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Chin Up 3 RM
Conditioning
“E CAF”
COMPLETE 10 ROUNDS FOR TIME:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
2014 01 23