Tuesday, 5 April 2016

Bench Press 5 x 5 @ 60% of 1RM

Warm up as follows: 5@40%, 5@50% , 3 @ 55%

 

For time:

12 Clean & Jerks 165/115#

24 Toes to Bar

9 Clean & Jerks 165/115#

18 Toes to Bar

6 Clean & Jerks 165/115#

*10min time cap

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): Go Every 3 Minutes, Sprint 100m, Rest wit remaining time, Perform until pace or form deteriorates

Bike (TUES): Go Every 3 Minutes, Sprint 600m, Rest wit remaining time, Perform until pace or form deteriorates

Run (TUES): Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates

Row (TUES): Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates

Ruck (TUES): Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates

*Recommended range 6 – 10 repeats

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Run (TUES): Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates