Monday, 11 May 2015

Strength:

3 Position Clean (start from hang)

5 sets @ 70%

 

Strength & Conditioning:

15 min EMOM:

3 Power Clean and Jerk 85/55#

5 Over Bar Burpees

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): 200m TT, 150m TT, 100m TT, 50m TT, 25m TT, Recover 1:1

Bike (TUE): 3M TT, 2M TT, 1M TT, 800m TT, 400m TT, Recover 1:1

Run (TUE): 1M TT, 1200m TT, 800m TT, 400m TT, 200m TT, Recover 1:1

Row (TUE): 1500m TT, 1200m TT, 1000m TT, 750m TT, 500m TT, Recover 1:1

Ruck (TUE): 2M TT, 1.5M TT, 1M TT, 800m TT, 400m TT, Recover 1:1

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (TUE): 200m TT, 150m TT, 100m TT, 50m TT, 25m TT, Recover 1:1

Bike (WED): 3M TT, 2M TT, 1M TT, 800m TT, 400m TT, Recover 1:1

Run (MON): 1M TT, 1200m TT, 800m TT, 400m TT, 200m TT, Recover 1:1