The organised chaos that is "Fight Gone Bad"
"Fight Gone Bad"
3 Rounds For Total Reps, 1 Minute Stations:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Rest
The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
3 Rounds For Total Reps, 1 Minute Stations:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Rest
The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Donna: 201 as Rx except for subbing Power Cleans for Sumo Deadlift High Pull
Matt: 291 as Rx
Afterwards Kiwi cleans me up
Then this afternoon we headed into Sacramento High School to spend a couple of hours at the Tommy Kono Weightlifting Clinic.
Some gems from this afternoon:
"Quality over Quantity"
"If you don't see improvement every 3-6 months you are doing something wrong"
"The Snatch is a delicate lift based on technique"
"Success in lifting is 50% mental toughness"
The Tommy Kono Open Olympic Weightlifting meet is tomorrow, we will be there to watch and learn.
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