Complete:
AM / Mono:
Running
100m x 10 – building out intensity with each interval
+
6 min run @5k pace
200m walk
X 2
Into,
400m run @5k pace
200m run @50-60% – breathing focus
X 5
Weightlifting:
A. HANG Muscle Snatch : 2.2 cluster to max for day. :10 between cluster sets. JUST BELOW or at the knee
*blocks also an option today
B. Snatch Balance 7 x 3; speed as focus here. So a weight you can also comfortably re back rack. SPEED SPEED SPEED
C. 50 Box Steps For Time: 70/50’s
Conditioning:
A. Emom x 32
Minute 1. 18/15 cal row
Minute 2: 30’ – 40’ Dual KB front rack walking lunge
Minute 3: 25 double unders + 6 shoulder to overhead
Minute 4: 5 weighted pull-ups
*s to oh weight , heavy for day but focus is cycling
**weighted pull-ups – doesn’t have to be unbroken set
B. Repeats – AFAP
10 alt hang db snatch 70/50
15 lateral box jump overs 24/20
20 ghd sit-ups
rest 2-3 minutes x 5
Becomplete:
- 10 min calf stretching. Banded, using load to extend ankle, athletes choice here
- Banded clam shell 4 sets of 12-15 each side
- Banded or weighted side steps x 30’ x 5 each direction
- Reverse hyper 3 x 30 – light flush
- 20/20 pvc dislocates + banded scap squeezes x 3-4 sets
- Crossover symmetry protocol