Tuesday, 15 December 2015

Establish a 2RM Snatch

 

21-15-9

Deadlift 185/135#

Box jumps 24/20”

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 1 – 2 x (400m – 300m – 200m), Rest 3:00, perform until pace or form deteriorates

Bike (TUES): 1 – 4 x (5:00 – 4:00 – 3:00), Rest 3:00, perform until pace or form deteriorates

Run (TUES): 1 – 3 x (5:00 – 4:00 – 3:00), Rest 3:00, perform until pace or form deteriorates

Row (TUES): 1 – 3 x (5:00 – 4:00 – 3:00), Rest 3:00, perform until pace or form deteriorates

Ruck (TUES): 1 – 3 x (5:00 – 4:00 – 3:00), Rest 3:00, perform until pace or form deteriorates

*Example 5:00 Work, 3:00 Rest, 4:00 Work, 3:00 Rest…

*Keep distances with 50-100m

 

Multi-Sport Endurance Workout

Run (TUES): 1 – 3 x (5:00 – 4:00 – 3:00), Rest 3:00, perform until pace or form deteriorates