Thursday, 14 April 2016

Olympic Lifting Focus: For QUALITY

OHS x5x3 with 5 second hold at bottom @ 50% of 1RM

Snatch Balance x5x5 @ 60% of 1RM

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 200m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Bike (THURS): 1 Mile Repeats, Rest/Spin 4:00-5:00, Perform until pace or form deteriorates

Run (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Row (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Ruck (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

*Rest 4:00 if < 3:00 per split. Rest 5:00 of > 3:00 per split.

*Recommended range 3 – 6 repeats, maintain splits within 3 – 5 seconds

 

Multi-Sport Endurance Workout

Complete Rest Day!

30min+ Mobility around trouble areas.

Swim (FRI): 200m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates