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.