Threshold Training Cycle: Week 2 of 10, Wednesday
Prep
2 Rounds
3 Legless Rope Climbs
25 Empty Bar Thrusters
Strength Conditioning
20 Thrusters @ 45% of Max Clean & Jerk
10 Bar Musle-ups
Rest 2 Minutes
16 Thrusters @ 50% of Max Clean & Jerk
8 Bar Musle-ups
Rest 1.5 Minutes
12 Thrusters @ 55% of Max Clean & Jerk
6 Bar Musle-ups
Rest 1 Minute
8 Thrusters @ 60% of Max Clean & Jerk
4 Bar Musle-ups
Bike
3 Minutes Easy Bike Warm-up, Then:
7 Rounds
3 Minutes Tempo*
1.5 Minutes Easy
*Hard but controlled, 7/8 effort. Keep a consistent pace.
