TRAINING DAY DOUBLE

ANG



WBS: Strength Work
1A. Back Squat 10x5 @ 80% / 90sec rest
1B. Ghd Raises 10x5 hold DB if capable / 90sec rest
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Part 1:
1A. Power Snatch off Blocks (above mid thigh) 6x2-3/90sec rest
1B. Bench Press 3.2.1.3.2.1 /90sec rest
2A. Mixed Grip Chin ups 4 x 4-6/3010/90sec
2B. 1 1/4 Back Sq 4 x 6-8/4010/90sec
6 minutes constant pace of...
15 Du's
15 ghd situps
15 Back Ext
rest 20sec

Part 2:
Row Intervals @ Club
OR
Run Intervals
5min easy pace
3min 90%
rest 1min
2min 90%
rest 1min
1min 90%
rest 1min
2min 90%
rest 1min
3min 90%
5min Easy pace

FOR THE RUN---If you have a HR monitor use it. Give a true 90% effort in that first interval... then maintain the HR achieved in the remaining intervals. Example: 3min interval 90% working HR achieved 180bpm...reach for the 180's for the remaining intervals.

*Post weights used and aerobic workout of choice with HR vs Effort results! Also attach you estimated max HR (220 - age = Max HR). FYI your HR has little to do with your ability to WORK but it will allow us to estimate your work threshold. More to come...