Jan 13 – Jan 18
Fitness and Performance focus:
This week we increase our volume (more sets and more reps)
We are focused on gymnastics control and increasing aerobic capacity.
Developing the proper workout intensity while sustaining continued movement integrity is key!
Fitness and Performance
40 minute row
Alternating with a partner
x 15 sets each
Set the monitor:
- Select workout
- New workout
- Intervals : Time
- Time = 1:00 min
- Rest = 0:20 sec
Goal is to row each piece at or above 250 m
Score each set with + or – 250m (example if you complete 236 m score is -14)
During rest period walk around the gym and calm your breathing, regain focus for next set.
Jan 13 – Jan 18
Sport focus:
This week we increase training volume and intensity.
Week 2 of our 8 week cycle: Execution and commitment are essential!
Recovery days Wednesday and Sunday.
Keep me posted on your overall feeling this week, metal, physical, emotional.
Sport
EMOM x 8
2 Front Squats @ 80-85%
10 minutes to establish today’s heavy OHS
5 sets of max reps
40 seconds DB Snatch alternating arms 60#/40#
20 seconds Box jumps (step down) 24/20
60 seconds rest
10 sets:
45 sec on : 15 sec off
Even sets 5 CTB pull ups x AMRAP DU
Odd sets 8 T2B x AMRAP DU
Weightlifting
9 x 3 Clean and Jerk from blocks (1 pull + 2 C&J)
5-4-3-3-3 Front Squats
