Tuesday, 23 February 2016

Power Clean

2 reps @ 65%, 70%, 75%, 80%(3 sets), 85%

 

TABATA: HR Push ups

Prowler

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): “Pyramid” 150m – 200m – 250m – 200m – 150m, Rest 3:00 between each interval, Perform until pace or form deteriorates

Bike (TUES): “Pyramid” 1 mile – 1.5 mile – 2 mile – 1.5 mile – 1 mile, Rest 3:00 between each interval, Perform until pace or form deteriorates

Run (TUES): “Pyramid” 800m – 1000m – 1200m – 1000m – 800m, Rest 3:00 between each interval, Perform until pace or form deteriorates

Row (TUES): “Pyramid” 800m – 1000m – 1200m – 1000m – 800m, Rest 3:00 between each interval, Perform until pace or form deteriorates

Ruck (TUES): “Pyramid” 800m – 1000m – 1200m – 1000m – 800m, Rest 3:00 between each interval, Perform until pace or form deteriorates

*Recommended range 1 – 2 sets

*Maintain splits 4 – 7 seconds

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Bike (TUES): “Pyramid” 1 mile – 1.5 mile – 2 mile – 1.5 mile – 1 mile, Rest 3:00 between each interval, Perform until pace or form deteriorates