*The focus of this session is just for movement and regulating HR (using a monitor if possible), moving consistently over the course of this session. We are progressively adding in 'Open pairings' and 'Open Movements' over the course of these weeks
20 cal Bike erg/ Assault Bike
16 DB hang snatches (alt.), 15
12 Burpee Box Overs
(keep this light and focus on form/ speed)
A- Every 0:20 x 4mins:
3 position snatch, pause for 2s in each position.
B- 4 x 1 + 1, Squat snatch + Non heaving snatch balance.
A- 5 x 1 . 1 Squat Snatch.
(Working sets start at 80%)
B- 4 x 1 + 1 Snatch Pull + Low Hang snatch
(working sets start at 85% of hang)
C- 5 x 3 Back Squat, 80% / Rest as needed.
4 / 4 Sliding Single leg RDL
12 Tempo Paused Hip Extensions.
Rest as needed.
Over the course of this cycle we are focussing on max effort sprints, with recovery. We do expect to see a drop off between rounds- just aim to go 100% each interval.
10 Toes to Bar
12 DB Plank rows, 2 x 22
40sec max effort bike (assault or bike erg)