MONDAY
28/07/14

For the next two weeks there will be a mini build into European Inferno for competing athletes. This will mean less volume for this week and the start of next week plus a few rest days leading up to the competition. With the lower volume comes higher intensity and some test pieces…priming for competition. If you are not competing, complete the workouts at prescribed intensity and, if there is spare capacity, continue to work on your individual areas of weakness.

WEIGHTLIFTING

Snatch with pause at knee; 3×1 @ 70%; 3×1 @ 75%; 2×1 @ 80%; 2×1 @ 85%

Hang Clean + Front Squat + Jerk; 2×1 @ 70%, 2×1 @ 75%, 2×1 @ 80%, 3×1 @ 85%, 3×1 @ 90%

STRENGTH

Back Squat; 3 reps; 3 sets; heavy
Clean Pull; 2 reps; 5 sets; heavy
ENGINE

For time:

7 Thruster (45/30)
7 Pull-ups
3 rounds

5 Thruster (45/30)
5 Pull-ups
3 rounds

3 Thruster (45/30)
3 Pull-ups
3 rounds

EXTRA

60 sec run @ 80-90% effort
60 sec run @ 50-60% effort
10 sets