Power

50218

By: Gym Jones

FEB

15

Tuesday


Workout:
Row or Ski for 5 minutes @ easy pace
Then:
Row or Ski 5 minutes @ increasingly faster pace
1st minute @ 2:00/500m pace
2nd minute @ 1:55/500m pace
3rd minute @ 1:50/500m pace
4th minute @ 1:45/500m pace
5th minute @ 1:40/500m pace
No recovery between minute intervals, simply increase pace
Then:
Clean Hi-Pull (Heavy) +
Snatch & OHS @ 60-65% (of Snatch 1RM)
One triplet every 30 seconds for 10 minutes
Then:
5x Clean Hi-pull @ 70% 1RM +
3x Clean Hi-pull @ 80% 1RM +
2x Clean Hi-pull @ 85-90% 1RM +
4x (100m/40sec Rest) Row, Ski, or AirDyne (15cal/40sec Rest)
Three sets, Rest 2-3 minutes between sets


Notes:

Row, Ski, Clean Hi-pull, Snatch, OHS:
John, Damon, Paul


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