Tuesday, June 30, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight)

A. Every 2 minutes for 12 min:
hang snatch plus snatch
Go up in weight for each set:
75, 80, 85, 88, 91, 91% (plus or minus 5 percent)

B. Every 60 sec for 15 minutes:
Set 1: double unders x 30
Set 2: Ring Dips 5/10 @ 31x1
Set 3: Kipping Toes to Bar x 10

C. 15 min row @ 60% of your 500 meter row pace