Tues 7.19.16

“Whatever you do now sets up what you do later.  And there is always a later”

Strength: S2O Complex, 4 rounds, every 90 seconds (2 Push press + 2 Push Jerk)

Interval Work: For Time

  • 400 Meter Run
  • 16 Alt DB/KB Snatches (50/40) 1 for 1
  • 12 HSPU (3″ Def)

3 Min rest

  • 400 Meter Run
  • 16 Alt DB/KB Snatch (50/40) 1 for 1
  • 10 HSPU (3″ Def)

3 Min Rest

  • 400 Meter Run
  • 16 Alt DB/KB Snatch (50/40) 1 for 1
  • 8 HSPU (3″ Def)

21 Min Cap

  • You should have 3 separate times
  1. Today’s interval is meant to be hard (aerobically) and fast (speed of movement). The combination of movements will be difficult on both your legs and shoulders. The goal that I have set out for people is to be between 3:30-4:30 minutes a round largely depending on sprint speed and HSPU efficiency. If you know that your run is going to take up time then you should consider scaling down the difficulty of the Snatch and HSPU. The goal is to quickly move through your movements with proper points of performance and complete range of motion.

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