high volume triplet – Thu 4.12.18
Skill: Barbell Row 5-5-5-5-5
Conditioning: 50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Scroll for scaling options.
Post time to comments.
Related:
• The Wall Ball
• Rowing Course: Body Position
• The GHD Sit-Up
Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.
Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups
Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target
MARK your calendars!!
- April 13th: Compound Game Night – BYOB and snacks
- April 29th: Buck and Mikaela are competing in the Sacramento Valley Highland Games in Woodland (http://www.scottishheavyathletics.com/schedule.html)
- May 19th: Leighna and Jared are competing at the 2018 CTS Wine Country Classic Weightlifting Meet in Napa! (http://pacificweightliftingassociation.org/e/2018-cts-wine-…)
Come out and CHEER them on!
Remember to sign in for the class you plan on attending on Mindbody. This is a way we know who will be in class and how we can best help you meet your goals. It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur. Also, it’s a great way to maintain your motivation! Once you sign up, now you have to go, right!?
