am:
A. Front SqT – climb to heavy single in 12 minutes ; volume is key
B. emom x 5 x (muscle ups), low volume here, just cycle time / timing as focus
C. Ski erg intervals @70-80%
200-300m splits. 5-6 of them rest 1-1.5 / 1
*those who don’t have do some row recovery intervals but at different angle than normal. <plates under year or front
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pm:
A. 4 rds @70-80% ***stay here!!!!
Row 300m
30 UB double Unders
10 DB / Sqt cleans 50/35
30’ lunge with kb. Front rack position
12 t2b
30 DU
10 power snatch tnG 95/63
Row 300m
Rest 5 min between rds
B. RECOVERY RECOVERY RECOVERY
***take care of your body for as long as you have today
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Running:
Warm Up
– 10min easy
– 6 x 20sec on 40sec easy
2. Main Set 1
– 2 x 8min repeats on 2min. The goal is to track distance covered for each repeat. Ideally having each 8min repeat really close together. We don’t want to see less distance covered on the 2nd repeat.
3. Main Set 2
– 6 x 30sec fast on 45sec easy
4. Cool Down
– 7-10min easy
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Performance:
A. Front SqT – heavy single
B. 4 rds @70-80% ***stay here!!!!
Row 300m
30 UB double Unders
10 DB / Sqt cleans 50/35
30’ lunge with kb. Front rack position
12 t2b
30 DU
10 power snatch tnG 95/63
Row 300m
Rest 5 min between rds