Threshold Training Cycle: Week 3 of 10, Tuesday
Gymnastics
2 Rounds
3 Strict Muscle-ups
10 Strict Handstand Push-ups
Rest 1 Minute Between Rounds
-Rest 3 Minutes-
3 Rounds
10 Muscle-ups
20 Handstand Push-ups
Strength Conditioning
3 Rounds
3 Thrusters @ 70% of Max Clean & Jerk
6 Box Jumps (30/24)
-Rest 2 Minutes-
3 Rounds
6 Thrusters @ 60% of Max Clean & Jerk
5 Box Jumps (30/24)
-Rest 2 Minutes-
3 Rounds
9 Thrusters @ 50% of Max Clean & Jerk
4 Box Jumps (30/24)
Strength
Back Squat
3 Sets of 8 Reps
@ 80-85% of Last Week’s 2-rep Max
Strength
Overhead Squat
3 Sets of 3 Reps
@ 40-50% of Your Max Back Squat
Row
3 Rounds
Row 20 Calories @ Tempo Hard Pace
10 Calories @ About 70% of Tempo Hard Pace*
Rest 3 Minutes & Repeat
(6 Rounds Total)
* Example: If your tempo hard pace is 1250 cal/hr, then your 70% pace would be 875 cal/hr (1250*.70)
