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March 6, 2020

SKILL

Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

WOD

5 rounds of

30 seconds of thrusters 95/65 lb
60 seconds rest
30 seconds of snatches 95/65 lb
60 seconds rest

Workout notes

Today’s workout has a little different flavor than what we are used to with a longer rest period than what we most frequently use.  You will have five opportunities to work on both snatches and thrusters. In this skill work we are looking to work on intensity so the barbell should be lighter side.  Assuming you have mastered the mechanics of both movements your goal should be to complete one large set of unbroken repetitions in each movement across all five rounds.  Use a weight you can move quickly and efficiently for both. Ideally you choose a weight you can perform a full thirty seconds of reps in one set when you are fresh.  That means close to  fifteen reps in both movements for the average individual.

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