martes, 16 de febrero de 2016

16/02/2016

Strength:

1: 10 Rounds (20 Minutes) – EMOM, perform:

-Odd minute: 3x hang squat clean thruster (Work up to max triple for the day)

-Even minute: 30 second max rep burpee over barbell

Work Capacity: Complete as many reps as possible in 12 minutes of:

-5x deadlift (82,5kg/56kg)

-10x box jump (24in/20in)

-10x deadlift  (82,5kg/56kg)

-10x box jump (24in/20in)

-15x deadlift  (82,5kg/56kg)

-10x box jump (24in/20in)

-20x deadlift (82,5kg/56kg)

-10x box jump (24in/20in)

*ETC….Every round, increase the deadlift by 5 reps, until the 12 minutes are up.

Conditioning: Complete 50-40-30-20-10 reps for time of:

-Row (Calories)

-Rest 2 minutes


*Hit this at threshold pace, hence why I’m giving you full recovery. Goal is to give you a reference in exactly how far and how long it takes you to hit each of the prescribed about of calories on the ERG.

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