Wednesday December 5th, 2018

Wednesday AM- Running Accumulation Week 03

01
400m Run
rest 90 seconds

02
10 Burpee
400m Run
rest 90 seconds

03
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

04
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

05
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

06
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

07
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

08
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds
_________________________________________________________________________

Wednesday PM- Plyo Power:

Banded Deadlift:

6 x 3 As Heavy As Possible.
Rest 2:00
*No touch and go, re set each time.
_________________________________
Plyometric Power:

4 rounds:
3 kneeling to air squat to box jump
6 Lateral hurdles
10s max effort assault bike
Rest 2:00
_________________________________
Plyometrics:

5 x
3 jumping back squats, 70%
3 / 3 single leg depth jump to box jump.
Rest 2:00

*Jumping back squats, drop to above parallel.
**Depth jump into high box jump.

← Back to Blog