FRIDAY 251017
“Threshold Mashup”
1 minute round of maximum effort
Followed by 1 minute of rest
Heavy Ball Over Shoulder 80/60
Toes-2-Ring
Assault Bike Calories
Strict Pull-ups
Then,
4 Rounds at 50% Threshold
1 minute to complete each movement.
Athletes can start at any station but must honor that rotation.
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Strength & Olympic Lifting
“Heavy Clean & Jerk Focus”
Skill: Build to heavy clean & jerk in 20 min (not a max, but ~85–90%)
Strength: Clean pulls 4×2 @ 90–95%
Accessory: Barbell rows 3×10, Barbell Good Mornings 3×12
Your threshold is where the work begins – not where it ends.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day