ENDURANCE
Still building the engine....60 minute row.
Post distance to comments.
Tuesday 20150721
Strength
In 20 minutes work up to heavy Over Head Squat...Next:
5 sets of 3 reps @ 70%, rest 2 min b/w sets
Conditioning
7 rounds...
15 KB swing at 1.5 pood
2 min air dyne or row all out
2 min rest
*scale to run if you have to.
Monday 20150720
THE SOUTH WRESTLER
This workout is dedicated to one extremely dedicated coach and his wrestling team!
10 rounds for time, or 30 minutes, which ever comes first:
3 Cleans @ 135
6 Hand-Release Push-ups
9 Burpees
12 Pull-ups
24′ Bear Crawl
Saturday 20150718
Strength
Strict Press
5-5-5-3-3-3-1-1
Then
7 x 3 @ 70% speed focus
Conditioning
1.5 mile sprint time trial
Then
5 minutes in the front leaning rest position. Aka top of push up.
Friday 20150717
STRENGTH
Work up to heavy snatch (1RM if possible) in 15 minutes…not a second longer.
POWER
With 80% of today’s heavy snatch…
- 6 sets of 2 reps (speed focus)
Then:
For 7 minutes…
Every 30 seconds 1 power snatch + 1 overhead squat @40-60% of clean