Assault bike intervals:
10:00 on, 3:00 off
x 4 rounds.
The aim for this session is to reach an aerobic threshold, meaning we should be able to replicate the total calories, distance or RPM throughout each 10:00 window.
4 x 1rep @ 90%
1 x Max unbroken Reps @ 90%
Max 2:00 rest between sets
You should not fail any working sets
Load as prescribed, do not exceed.
3 x 3 reps,
2:00 Rest between sets
This is NON HEAVING
You must catch the load in the bottom position.
The goal is Skill (footwork) and Strength / Speed.
If you need to ride the bar down YOU HAVE GONE TO HEAVY and defeating the objective.
Every 4:00 x 4 Sets
1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch
ME unbroken Muscle-ups.
The goal is to hit a technical max over the sets and straight into the Gymnastics (paired) movement.
6 Chest to Bar Pull-ups
3 Thrusters, 70/45kg
RPE 9-10 out 10
Challenge yourself to be unbroken for as long as possible.
Step away from the waterbottle and the chalk bucket.
Ask yourself do you need to rest or are you being a pussy.