WEDNESDAY 21st MAY 2014

Session 1
A.
10 minutes @ 85% effort
2 rope climbs
6 Overhead Squats (40/30)
12 Russian KB Swings (32/24)

Rest 5 minutes

B.
10 minutes @ 85% effort
8 Pull-ups
12 Thruster (40/30)
100m Rack Carry (2x 24/16)

Rest 5 minutes

C.
10 minutes @ 85% effort
6 Power Snatch (40/30)
12 Press-ups Hand Release (HR)
250m run

Notes
– Session Focus: Aerobic Power
– 85% effort = Even consistent pace throughout all three sets. Heavy, but controlled breathing. Aim for unbroken sets on each element. Constant movement, short rest periods.
– Scale appropriately to achieve this level of effort.

Session 2
Strength/Weightlifting/No conditioning