Thursday, dec 29

Weightlifting:

Every 2 mins for 16 mins: Power Snatch

5 Power Snatches, pick load

Every 2 mins for 16 mins.

Athlete Instructions

8x1.1.1.1.1, rest 10 secs between reps

Start at 65% 1RM.

"Money Train"

FT: Double Unders and Deadlifts

For time:

50 Double Unders

15 Deadlifts, 225/155 lbs

50 Double Unders

12 Deadlifts, 225/155 lbs

50 Double Unders

9 Deadlifts, 225/155 lbs

50 Double Unders

6 Deadlifts, 225/155 lbs

50 Double Unders

3 Deadlifts, 225/155 lbs

Athlete Instructions

Time domain: 4-7 mins Time cap: 10 mins

Notes

This workout should be a sprint today. Challenge yourself to keep things unbroken throughout with fast transitions today. The deadlift weight should be one that gets challenging by reps 12-13-14-15, but is doable to hit unbroken. The dubs will get challenging as the heart rate increases and rest between them decreases with the shorter reps on deadlifts between sets. Push the pace, maintain form and hang on.

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Friday, dec 30

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Wednesday dec. 28