ATHLETE – MON 28/07/14

ATHLETE – MON 28/07/14

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,┬ácomplete 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

This entry was posted in CFExeAthlete, WOD.

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