Monday, 10 November 2014

Strength:

Front Squat x5x4 @70%

Clean Lift Off x5x4 @ 90%

 

Strength & Conditioning:

TABATA: AMRAP Double Unders and Medicine Ball Cleans 9/7KG

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Row (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Ruck (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (WED): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (OFF): OFF