Monday May 28, 2018

Monday May 28, 2018

Title: AM Intervals

 

  1. RUNNING::

8 Rounds

800m Run

400m Walk

 

*800m Should be Ran at a consistant pace.

If you would want to run a marathon in 3hours 30.

then the pace would be 3:30 per round.

 

 

Daily Warmup:

100cal assault bike

*progressive pace, every 20cals increase your watts.

--

30ft crawl

9 Snatch Grip RDL

20sec deadhang on the rig

30ft crawl

9 snatch grip RDL + 7 muscle snatch

20sec arch hold

30ft crawl

9 snatch grip RDL + 7 Muscle Snatch + 5 Power snatch

20sec Hollow hold

30ft Crawl

9 snatch grip RDL + 7 Muscle Snatch + 5 Power snatch + 3 squat snatch.

 

 

  1. OLYMPIC LIFTING::

EMOM 12

1-  1 Power Snatch + 1 Hang Squat Snatch, 75%

2-  40 Double Unders

 

EMOM 12

1-  1 hang squat snatch, 85%

2-  6 muscle-ups

 

B) PULL:

6 x 2

Snatch Grip Deadlifts

*no hook.

 

C) WORK:

120 / 100 Cal Row for time:

Every 2:00 complete

5 Burpee Box Overs

3 Hang Cleans, 80/60kg

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