FRIDAY 230512
Threshold Mash-up
Complete 1:00 of Maximum Effort At the Following Stations:
Kettlebell Sumo Deadlift High Pull (#53/35) CP (#72/44) (As Many Repetitions As Possible)
Rest 1:00
Alternating Lunges CP Alternating Pistols (As Many Repetitions As Possible)
Rest 1:00
Kettlebell Swing – (#53/35) CP (#72/44) (As Many Repetitions As Possible)
Rest 1:00
Windshield Wipers over KB (As Many Repetitions As Possible) Counted as 1-1, 1-2, 1-3,1-4……
On a 12:00 Minute Clock (3 rounds Each Station)
Minute One: Kettlebell Sumo Deadlift High Pull (#53/35) CP (#72/44) (60% Threshold)
Minute Two: Alternating Lunges CP Alternating Pistols (60% Threshold)
Minute Three: Kettlebell Swing – (#53/35) CP (#72/44) (60% Threshold)
Minute Four: Windshield Wipers over KB (60% Threshold)
Then
Pullup Progression – The FINAL DAY
10,10,9,8,7
_______________
Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
4PM – Workout of the Day