Thursday, 28 January 2016

Olympic Lift Focus: For QUALITY

Warm up Hip Snatches x10x 1 empty bar, x5x1 @50% (unbroken)

Snatches from blocks (just above knee) x2x10 @65-70%

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 250m repeats, Rest 1:1, then complete 200m repeats, Rest 1:1, Perform until pace or form deteriorates

Bike (THURS): 1 Mile repeats, Rest/spin 1:1, then complete 1200m repeats, Rest 1:1, Perform until pace or form deteriorates

Run (THURS): 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1, Perform until pace or form deteriorates

Row (THURS): 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1, Perform until pace or form deteriorates

Ruck (THURS): 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1, Perform until pace or form deteriorates

*Recommended range 3 – 6 per interval set

*Complete all sets of the 800m repeats and then start the 600m repeats

*1:1 IE 800m = 3:30, Rest 3:30

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Complete Rest Day!

30min+ Mobility around trouble areas.

Bike (FRI): 1 Mile repeats, Rest/spin 1:1, then complete 1200m repeats, Rest 1:1, Perform until pace or form deteriorates