Sunday 10.16.2022

“OLYMPIC WEIGHTLIFTING”

A. Four or Five sets of:
Snatch x 2 reps @ 75-85%
Rest as needed

B. Four sets of:
Snatch Pull x 3 reps
Rest 90 seconds

Feel out weights for each of the above exercise that are challenging, but not max efforts.

C. Four sets of:
Front Squat x 2 reps
Rest 2 minutes
*Try to inrease loads from last week on these

“BURN”

Every 3 minutes, for 30 minutes (5 sets of each):

Station 1 — 200m Run + 600/500m Bike Erg

Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike