Friday, June 7, 2019 - Hardio x 3

June 6, 2019

 

 

M-1: Power Jerk
5-5-5, 2x5

 

Notes
Athletes build over the first three sets to a challenging but submaximal weight, leaving two reps in the tank. They then repeat that weight for two more sets.

 

M-2: AMRAP 25:00

 

Option A:
Bike 1200m
Row 600m
Run 600m

 

Option B/C
Bike 800m
Row 500m
Run 400m

 

Note: Sub Ski for running if an athlete can't run. 
Gear 3

 

Extra Credit: Paused Deadlift

5-5-5-5-5

-0:03 pause directly below knees

 

Notes Athletes build over the first three sets to a challenging but submaximal weight, leaving two reps in the tank. They then repeat that weight for two more sets. Have athletes count off the pause for each other, a full, strict three count which starts once the athlete has STOPPED moving. The athlete does not begin the ascent until AFTER "three" is counted off.