Workout of the day
Saturday – 2/1/2020
The Workout for Saturday is:
PARTNER WORKOUT
In teams of 2, with only 1 person working at a time:
Minute 1) Bike
Minute 2) Snatches (95/65)
Minute 3) Burpees
Minute 4) Power Clean & Jerk (95/65)
Minute 5) Pull-Ups
Minute 6) Rest
Your team owes me:
-150 Bike Cals
-100 Snatches (95/65)
-150 Burpees
-100 Power Clean & Jerk (95/65)
-150 Pull-Ups
*You only get to work at each station for 1 minute before you switch. If you finish all the reps on a particular station, then just go to the next one. Stay in whatever order you start in, but always keep that 1 minute rest at the end. Even if you finish say 4 out of the 5 movements, you still have to do the 1 minute rest.
Rx+ Option: 135/95 on the lifts.
EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.
[Gross Strength]
EMOM x 10
-3 Overhead Squats
*Use heaviest weight across all 10 sets.
[Applied Strength]
Snatch Grip Panda Pull: 10 x 1
Snatch Grip BTN Push Press: 10 x 3
[Engine Builder]
“Interval Day”
5 Rounds
-Run 3:00
-Rest :30
Row Sub: Yes, Row 750m, Rest :30
Bike Sub: Yes, Bike 3:00, Rest :30
Ski Sub: Yes, Ski 750m, Rest :30
*Track your distance/cals each interval.
*Like a fire burning in your fireplace. It’s hot, but it’s under control. Steady is the key; maintain consistent intensity throughout each interval. Don’t blow up in Round 1 and then limp home.
*Two general notes about interval work.
1). In any interval session, there are two goals: Maximum Average Speed and Minimal Range between
intervals.
For example, 50-50-50 beats 55-50-45, even though they both average 50. Peak power is unimportant for
intervals. Sustained power is what matters.
2.) If you’re not sure what you maximum average power is, do your first interval conservatively. Increase
power output each successive interval until you can no longer increase. Maintain that intensity for all of the
intervals.