TUESDAY 020914
Back squat 5×5
– Sets across.
Then,
AMRAP in 10 minutes of:
50 double-unders
10 hang power cleans, 80/60kg
30 one-legged squats
10 hang power cleans, 80/60kg
30 one-legged squats
10 hang power cleans, 80/60kg
50 double-unders
Max calorie row
TUESDAY 220714
Power clean 5-5-5-5-5
Then,
Tabata double-unders (or single-unders)
Tabata one-legged squats (or squats)
Tabata handstand push-ups (or push-ups)
– Tabata is intervals of 20 seconds work and 10 seconds rest repeated for 8 rounds. Alternate legs for one-legged squats each interval e.g. 1st interval right leg, 2nd interval left leg, and so on. Tabata score is the sum of your lowest scoring rounds for each exercise.
THURSDAY 190614
Back squat 5-5-5-5-5
– Gradually add weight through the warm-up sets and choose a moderately heavy starting weight, work up from there to finish your 5th set with the heaviest 5 “for the day”, maintaining proper depth and solid form.
Then,
On a running clock:
For time:
Row 1k
At 5 minutes:
As many reps as possible in 3 minutes of:
One-legged squats, alternating
– Row is capped at 4:20, meaning you’ll need at least 2:10/500m pace to finish.