Friday, 18 September 2015

Back Squat 5-5-3-3-1-1-1

* If you don’t have a recent 1RM Front Squat number, work on a Front Squat instead. You’ll need this number for the upcoming 10-week SQUAT cycle.

 

8 min EMOM

3 Curtis P’s 135/95#

(1 Curtis P = 1 Power Clean, 2 alternating lunges, 1 Push Press)

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 50m repeats with t-shirt, rest 2minutes, perform until form/pace deteriorates

Bike (THURS): 30sec hill repeats, rest 2 minutes, perform until form/pace deteriorates

Run (THURS): 30sec hill repeats, rest 2 minutes, perform until form/pace deteriorates

Row (THURS): 150m repeats, rest 2 minutes, perform until form/pace deteriorates

Ruck (THURS): 30sec hill repeats, rest 2minutes, perform until form/pace deteriorates

*Use 7% grade if using a treadmill

*Efforts should be all out with full recovery

 

Multi-Sport Endurance Workout

Swim (FRI): 50m repeats with t-shirt, rest 2minutes, perform until form/pace deteriorates