FRIDAY 250131
For Time and Quantity
400m Run
2 minutes Max Effort Deadlift
500m Row
90 seconds Max Effort Power Clean
24/18 Calories Assault Bike
1 minute Max Effort Ground to Overhead
Weight on the barbell is the same for all three movements.
The movements must be completed in the above order.
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Strength & Olympic Lifting
This week we are starting a three week course on Power Cleans. Each week we will be finding the athlete’s threshold weight for number of unbroken reps.
Week 1 – 5 sets of 7 reps
Week 2 – 5 sets of 5 reps
Week 3 – 5 sets of 3 reps
Three things matter in life: your health, your mission, and the people you love. That’s it.
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Friday’s schedule
6am – Workout of the day
8am – Strength & Olympic Lifting
430PM – Workout of the day