Thursday, 31 July 2014

OLY lift focus:

1) Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat :90 on, :60s off, until form/pace deteriorates

Bike (THU): Repeat :90 on, :60s off, until form/pace deteriorates

Run (THU): Repeat :90 on, :60s off, until form/pace deteriorates

Row (THU): Repeat :90 on, :60s off, until form/pace deteriorates

Ruck (THU): Repeat :90 on, :60s off, until form/pace deteriorates, 60# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (THU): Repeat :90 on, :60s off, until form/pace deteriorates

Run (SAT): Repeat :90 on, :60s off, until form/pace deteriorates

Post sport, times, and total number of intervals to comments.