Friday, 14 November 2014

Strength:

Snatch Balance with 3 sec pause @ bottom (3, 3, 2, 2, 1)

Clean with 3 second lift-off @ 75% (8 reps)

 

Strength & Conditioning:

“Banded Sprints 10 x 50m

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 75m, recover :30 until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30 until form/pace deteriorates

Run (THU): Repeat 200m, recover :30 until form/pace deteriorates

Row (THU): Repeat 250m, recover :30 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover :30 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): Repeat 75m, recover :30 until form/pace deteriorates

Bike (FRI): Repeat 800m, recover :30 until form/pace deteriorates

Run (THU): Repeat 200m, recover :30 until form/pace deteriorates