31.5.16 (Tuesday)

A. Conditioning

Tempo Runs

3 min Run or Row @ Tempo

Rest 1 min

21 Kcal Row or 300mt Run
2 legless rope climbs + 1 with legs
21 Swings (28kg/20kg)

Rest until heart rate drops at 120-130 min 

3 min Run or Row @ Tempo

Rest 1 min

18 Kcal Row or 300mt Run
1 legless rope climbs + 2 with legs
18 Swings (28kg/20kg)

Rest until heart rate drops at 120-130 min 

3 min Run or Row @ Tempo

Rest 1 min

15 Kcal Row or 300mt Run
3 Rope Climbs with legs
15 Swings (28kg/20kg)

B. Strength

Dead lift : 

1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets

C. Metcon Conditioning

In 9 min time cap Amrap:

5 strict pull ups
7 burpees over bar
unbroken touch and go Squat Clean (70-60kg/50-40kg- σε περίπτωση που σπάνεται τις επαναλήψεις ξεκινάτε με άλλον γύρο δλδ 5 strict pull ups + 7 burpees....)

D. Core Strength

Accumulate 3 min of hollow Rock isometric and Hollow hold Superman 2 min