A. Romanian Deadlift: 5 x 8r (OT2M)
*Going from light to challenging, focus on hamstrings.
+ 3 shoulder swimmers after each set, slow & controlled, each rep takes 10 seconds to complete.
B. 18 min OTM (3 rounds)
M1 - 5-20 Push Ups
M2 - 30 sec Bike Erg for Cals (0-30 sec)
M3 - 5-10 Deadlifts (100/70kg)
M4 - 30 sec Bike Erg for Cals (0-30 sec)
M5 - 10-20 Goblet Reverse Lunges (24/16kg)
M6 - 30 sec Bike Erg for Cals (0-30 sec)
*Aim to keep consistent across.
Performance:
A. See Fitness
B. 18 min OTM (3 rounds)
M1 - 8-10 Thrusters (42.4/30kg)
M2 - 30 sec Echo for Cals (0-30 sec)
M3 - 5-10 Deadlifts (100/70kg)
M4 - 30 sec Echo for Cals (0-30 sec)
M5 - 8-16 F.Rack DB alt Rev Lunges (22.5/15kg)
M6 - 30 sec Echo for Cals (0-30 sec)
*Aim to keep consistent across.
Sweat:
OT10 min x 5 rounds:
500/450m Ski
500/450m Row
1000/900m Bike Erg
*Score is your total working time across the 5 rounds. Weightlifting:
(0 - 5 min)
A. OTM x 5:
3 Seated vertical Jumps *focus on speed/force development
(5 - 20 min)
B. 15 minutes to find a heavy single Thruster for the day (taken from the ground)
(25 - 35 min)
C. Romanian Deadlift: 5 x 8r (OT2M)
*Going from light to challenging, focus on hamstrings.
+ 3 shoulder swimmers after each set, slow & controlled, each rep takes 10 seconds to complete
*If you did his in class:
OTM x 10:
Clean Pull + Floating Power Clean @ 75-85% *As long as form and speed remains increase towards 85%
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