Assault Bike
10 second Max Effort Sprint
20 second Moderate Pace Cycle
30 seconds Slow Recovery Pace Spin
x 12 sets
10 second Max Effort Sprint
20 second Moderate Pace Cycle
30 seconds Slow Recovery Pace Spin
x 12 sets
120cal
+
Every 30 seconds x 8 minutes (16 sets)
4-5 Butterfly Pull-Ups (protect your hands)
+
Every 30 seconds x 8 minutes (16 sets)
4-5 Butterfly Pull-Ups (protect your hands)
Done.
PM
A. Heaving Snatch Balance 3 x 5 reps rest 2:00 - (start at 65# - build from last week)
PM
A. Heaving Snatch Balance 3 x 5 reps rest 2:00 - (start at 65# - build from last week)
65#, 75, 85
B. Power Snatch (from floor) 1.1.1 x 5 sets rest 15 seconds/rest 2 minutes (start at 115#) - *focus on slow pull from floor*
I kept failing everything.
C. Standing Single Arm BB Press 3 x 6-8 reps rest 1 minute bt arms. 22#, 35# for two sets (8reps)
D. Sandbag Bear Hug Hold @ 100# - Hold for Max Time Until Failure. 6:02
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