Saturday, 9 January 2016

15-12-9 UB Clean & Jerk @ 55-65% of your 1RM C&J

* Rest 4 minutes  between sets.

Then:

4 Rounds of:-

15 Box Jumps 24/20″

9 Pull Ups

6 OH alternating lunges 45/35#

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1500m Tempo @ 85% of 1000m TT pace, descending pace every 300m

Bike (SUN): 30 mile Tempo @ 85% of 20 mile TT pace, descending pace every 5 miles

Run (SUN): 10 mile Tempo @ 85% of 10K TT pace, descending pace every 2 miles

Row (SUN): 15K Tempo @ 85% of 10K TT pace, descending pace every 2 miles

Ruck (SUN): 10 mile Tempo @ 85% of 10K TT pace, descending pace every 2 miles

*Example 10K = 40min, convert to seconds = 2400, then use P + (P x (1 – E))

i.e. 2400 + (2400 x (1 – .85)) = 46min 10K

*This is average pace to descend from in Temp

 

Multi-Sport Endurance Workout

Swim (SAT): 1500m Tempo @ 85% of 1000m TT pace, descending pace every 300m

Run (SUN): 10 mile Tempo @ 85% of 10K TT pace, descending pace every 2 miles