Tuesday November 19, 2019

AM - WORK
A) Aero
10mins, 70% intensity
-
0:40/ 0:20 x 10mins
-
10mins rolling, 70% intensity

*The 70% intensity should be consistent, holding one pace throughout. Set a certain RPM/ watts etc and stick to this.

For the interval work, aim to increase this RPM / watts by 20% and hold throughout the 10mins.

PM - WORK
A) Gymnastics 
1 x ME Unbroken HSPU
-
6 rounds for quality:
200m run
25ft HSW
50% of max set HSPU.

B) Clean and Jerk
10 clean and split jerks, 60%
*three sec pause in the catch on clean and jerk.

10 clean and split jerks, 70%
*three sec pause in the catch on clean and jerk.

10 clean and jerks, 80%
*three sec pause in the catch on clean and jerk.

C) Work
For Time:
45 T2B
45 cal row
45 DB Thrusters, 2 x 15
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