Friday, 4 December 2015

Establish a 1RM Clean (FULL Clean)

 

4 Rds for time: (load 60% of 1RM FS on Bar)

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 200m repeats, rest 3:00, perform until pace or form deteriorates

Bike (THURS): 4:00 repeats, rest/spin 2:00, perform until pace or form deteriorates

Run (THURS): 4:00 repeats, rest 3:00, perform until pace or form deteriorates

Row (THURS): 4:00 repeats, rest 3:00, perform until pace or form deteriorates

Ruck (THURS): 4:00 repeats, rest 3:00, perform until pace or form deteriorates

*Perform sets based off mechanics, pace and goals

*Recommended range 3 – 8, keep splits within 50-75m

 

Multi-Sport Endurance Workout

Swim (FRI): 200m repeats, rest 3:00, perform until pace or form deteriorates