Schedule for this week will be Tues-Fri work. Sat Hershey park (off) Sunday long run
1) Power Clean ladder every minute for as long as possible
2 reps. you pick the starting weight and your jumps 10-15# jumps try to finish in the 12-14 min range
2) Deadlift- work to a heavy 5 reps, back off a little (90-95% of your 5) 10 reps back off a little more (82.5-87.5% of 5) 15 reps
3) 10 minute AMRAP
20 Russian Twists (20/14) L/R=2
15 Sit-ups
10 Power Cleans (135/95)
4) 2 mins ME row for meters
rest 1 minute repeat 3 more time
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