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
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