Intervals
30 x 100m sprint (100m in 20secs, 40secs rest)
2km Run
Sprint Training
4 x 400m @ 80%
10 x 50m Sprint + 50m Slow Jog
10 x 100m Sprint + Slow Jog back to start.
5 x 200m Sprint + Slow Jog 200m
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20 x Shoulder Press
20 x Bicep Curls
20 x Deadball Slam
(5 times through)
20 x Pull Ups
20 x Push Ups
20 x Deadball Slam
(5 times through)
20 x Torsonator Power Twist
20 x Torsonator Single arm Snatch
(3 times through)
4 x 50m Bounds
4 x 20m High Knees (fast)
4 x 50m Single Leg Hop
6 x 400m Sprints
6 x 200m Sprints
6 x 20m Starts
2km slow jog
KB Swings
Lunges
Cleans
Turkish Get Ups
Sumo Squats
Floor Press
Renegade Row
Crunches
Clean & Press
SnatchCycle 1 = 30secs on each
1min rest
Cycle 2 = 1min
2min rest
Cycle 3 = 30secs
1min rest
Cycle 4 = 2min
SnatchCycle 1 = 30secs on each
1min rest
Cycle 2 = 1min
2min rest
Cycle 3 = 30secs
1min rest
Cycle 4 = 2min
WholeBody
10 x Box Jumps +
10 x Pull Ups +
10 x Around the Worlds +
10 x Kettlebell Cleans +
10 x HSPU +
10 x Goblet Squats
(5 times through)
20km ride..
