I know it is not necessarily related...but Handlebars is a form of mustache...
Warm-Up
2m Light Row/Bike
5 Slow Scap Retractions
10 Sit Ups
W/ BB:
5 Good AM's
5 Back Squats
5 Elbow Rotations
90s Moderate Row/Bike
5 Kip Swing + 5 K2E
5 Strict Press
5 Stiff-Leg DL
5 Hang Power Clean
60s Mod./Fast Row/Bike
5 TTB
5 Power C&J
-----------
Build C&J to working Load
then...
7 Cal Bike
5 TTB
3 C&J
HANDLEBARS
4 RFT ~
21/15 Cal Bike (24/18 Cal Row)
15 TTB
7 Power Clean & Jerk (155#/105#)
AEROBIC CAPACITY
Run / Bike / Row ~ YOU CHOOSE...
4 Sets ~ 1:30 Work : 30s REST
4 Sets ~ 1:15 Work : 45s REST
4 Sets ~ 1:00 Work : 60s REST
This is a continuous clock...12 TOTAL Sets...
Trying to hold a steady pace thru each grouping of 4...if possible, try to increase intensity as work time decreases & REST time increases...
Daliege ~ Row & 135# C&J ~ 15:37
T.Wendt ~ (135#) ~ 19:56 / 27.5 Total Laps Running (2.1/4+ Miles!!!)
tb ~ 14:09 / 25 Total Laps Running (2 miles + 1 lap)
Split times for Handlebars = 3:08-6:58-10:32-14:09 / 21cal Bikes = 1:15-1:25-1:35-1:35 / TTB = UB
C&J = 4+1's / 3+1's / 2-2-2-1 / 3-2-2
Commit your life to the Lord, trust in Him and He will act, so that your justice breaks forth like the light, your cause like the noon-day sun. (from Psalm 37...excellent reflection!!!)
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