Session 1: (Engine)
A.
10 Rounds (30 Minutes)
60s A/B at a fast pace
60s A/B at a recovery pace
- Try and go faster than your fast interval pace from the last two weeks.
- List total cals and avg/goal paces.
Session 2: (Weightlifting)
Last week of maxing..
A. Push Press + Jerk: Find a max 3 +1, then complete one drop set at 90 and 85%
B. Back Squat: Find a max 3, then complete one drop set at 90 and 85%
Session 1 or 2: (Gymnastics)
E. Strict Weighted Pullups: 3 x 4-6 (22x1) (rest 2 minutes)
- Working weight
F. Chest to Bar Pullups: Reps/Rest
19/2 mins
16/90s
13/60s
10/30s
7
- If these numbers are unattainable, scale the first set to 60 to 65% of your max c2b and descend from there.
