Monday, 9 May 2016

99 Squats! (All percentages are dropped this week so we can focus on SPEED!)

Back Squat: 10@empty bar, 8@45%, 5@55%, 5@65%, 3@75%, 2@80%

Front Squat: 10@empty bar, 8@45%, 5@55%, 5@65%, 3@75%, 2@80%

OHS: 10@empty bar, 8@45%, 5@55%, 5@65%, 3@75%, 2@80%

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 200m TT’s, Rest 4:00, Perform until pace or form deteriorates

Bike (TUES): 1 Mile TT’s, Rest 4:00, Perform until pace or form deteriorates

Run (TUES): 800m TT’s, Rest 4:00, Perform until pace or form deteriorates

Row (TUES): 800m TT’s, Rest 4:00, Perform until pace or form deteriorates

Ruck (TUES): 800m TT’s, Rest 4:00, Perform until pace or form deteriorates

*Recommended range 3 – 6

*Perform sets based off pace, mechanics and goals

*These are ALL OUT efforts

 

Multi-Sport Endurance Workout

Run (MON): 800m TT’s, Rest 4:00, Perform until pace or form deteriorates