27.7.15

A. Session 1

1. Run or Row Tempo

3 sets of 5 min Running or Rowing at anaerobic threshold zone 4. Active rest at zone 2 for 2-3 min after each set


Rest 6 hours


B. Strength

1. Back Squat

70%- 3 reps
75%- 3 reps
75%- 3 reps

2. Skill

3 rnds

1. Split jerk from blocks mechanics (focus on puttig the neck under the bar and fast transition under the bar) 60-70% , 3 reps

Rest 90 sec

Wrist wall Handstand or Forearm supported Handstand paired with shoulder extension weighted bar 5 reps (slow tempo)

Rest 90 sec

3. Conditioning

At an aerobic pace (80%)

At the start 100du

Then:

15 Thrusters (45/30kg)
5 Ring Muscle ups (or 15 Chest to bar pull ups)
10 Thrusters
4 Muscle ups (10 C2bar pull ups)
5 Thrusters
3 Muscle ups (5 chest to bar pull ups)

Finish with 4 x 5mt Rope Climbs