TUESDAY 1-5-16

Warm Up
800 m Run
3X 10 each
WALLBALL LIGHT
SHPT
RING ROW
SUPERMAN
SITUPS

CONDITIONING
TOTAL REPS THRUSTERS /TOTAL REPS C2B

THRUSTERS

protocol, performed as EMOM with running clock @ 50% 1RM
@0 minutes – Max reps in 10 seconds
@1 minutes – Max reps in 10 seconds
@2 minutes – Max reps in 10 seconds
@3 minutes – REST 1 minute
@4 minutes – Max reps in 20 seconds
@5 minutes – Max reps in 20 seconds
@6 minutes – Max reps in 20 seconds
@7 minutes – REST 1 minute
@8 minutes – REST 1 minute
@9 minutes – REST 1 minute
@10 minutes – Max reps in 40 seconds
@11 minutes – REST 1 minute
@12 minutes – Max reps in 40 seconds

REST 10 minutes

B. Chest to bar Pull up protocol, performed as EMOM with running clock:
@0 minutes – Max reps in 10 seconds
@1 minutes – Max reps in 10 seconds
@2 minutes – Max reps in 10 seconds
@3 minutes – REST 1 minute
@4 minutes – Max reps in 20 seconds
@5 minutes – Max reps in 20 seconds
@6 minutes – Max reps in 20 seconds
@7 minutes – REST 1 minute
@8 minutes – REST 1 minute
@9 minutes – REST 1 minute
@10 minutes – Max reps in 40 seconds
@11 minutes – REST 1 minute
@12 minutes – Max reps in 40 seconds

Aim. Assessing movement specific power and capacity

Adaptation. Alactic capacity, Lactic Power, Lactic Capacity

Goal. As many repetitions as possible on each interval

POST:

COOL DOWN

800 m – 1 Mile

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