Thursday 1.8.2014

"FITNESS" & "PERFORMANCE"

A. Take 5 minutes to work on and drill Jerk technique (Power & Split)B. Take 12 minutes to build to a 5-RM Shoulder-to-Overhead (any variation is allowed, Push Press included)C. In teams of two, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:Single Arm Kettlebell Clean & Push Press x 3 reps/arm100 Meter Shuttle Sprint (10 & back, 20 & back, 30 & back)

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Rowing Workout:1000m mod200m easy300m sprint100m easy90 sec rest800m mod200m easy300m sprint100m easy90 sec rest600m mod200m easy300m sprint100m easy90 sec rest400m mod200m easy300m sprint100m easy90 sec rest200m mod200m easy300m sprint100m easyTotal: 6000mEasy pace: 2000m PR pace + 15-30secMod pace: 2000m PR pace + 5-15secSprint pace: 2000m PR pace or better