Week 2 of 6: Saturday
Gymnastics
8 Minute AMRAP
15 Bar Muscle-ups
15 Toes-to-Bar
15 Ring Muscle-ups
Weightlifting
7 Sets
1 Power Snatch
Rest 1.5 Minutes Between Sets
Begin @ 65% of Max Snatch & Increase to Max 80%
Strength
Sotts Press
4 x 5 Reps
Good Mornings
4 x 6 Reps
Conditioning
50 Meter Sled Push*
70 Thrusters (95/65)
50 Meter Sled Push*
60 Burpees
50 Meter Sled Push*
50 Deadlifts (225/155)
50 Meter Sled Push*
Sled push should be moderate to heavy.
*Use a moderate to heavy weight that allows you to do the 50m unbroken.
***Move at a constant and steady pace through this workout. The primary goal is not to finish as fast as possible. Instead, try to minimize rest time and keep your heart rate relatively low. What would your pace be if you had to do a 40-minute run? This cycle is going to force you to think more in those terms than the traditional constant high intensity you are used to.
