Wednesday 12.02.25
- Kat
- Feb 9
- 2 min read
Fitness:
A. 5 sets OT2M:
5 Slant board DB Goblet Squats
*Hamstrings touching calves, go lighter if you can't get that range. If you can't get there with BW then use band assistance
B. 5 rounds every 4 minutes, each for time:
500/400m Row
6 2x Hanging DB alt Reverse Lunges (32.5/22.5kg)
*3 min cap per round
*DBs should be very tough.
Performance/Open Track::
A. 10 minutes to build to 80% of your 1RM Squat Clean.
B. 5 rounds every 4 minutes, each for time:
500/400m Row
5-4-3-2-1 Squat Clean
Load: 60,65,70,75,80%
*3 min cap per round Weightlifting:
(0 - 6 min)
A. Deficit Snatch Pull (2") (OT2M)
3 sets of 1.1.1 (do a rep every 15 sec) 70%, 80%, 85%
*Don't go deficit if you can't get a neutral spine.
(10 - 15 min)
2 min max Power Snatch @ 70%
- 3 min rest -
2 min max Power Snatch @ 70%
*All reps done in singles.
(15 - 30 min)
Build to a heavy 3 rep Overhead Squat
(30 - 42 min)
Back Squat: 2 sets of 4.3.2.1 @ 80%
- 3 min rest between sets -
*Each rep range must be unbroken
Sweat:
18/14 Calorie Row for Time
- rest 30 seconds -
x 5 rounds
-- rest 2min --
x 5 Sets (25 intervals in total)
Post: 10 min Zone 2 Bike Erg, every 2 mins complete 10 Slider jackknives
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