New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 6 Rounds - 400m sprints - goal is to be faster than last week please - Rest 1:1 |
| Push press - 5-5-3-3-2-2-1-1-1 ^ | ||
| ------ - | ||
| Bench Press - 3x9 ^ | ||
| ------ - | ||
| Bent over Row - 5x12 ^ |
| Snatch - 20mins to build to a heavy Single for the day | ||
| - Drop back to 75% of the above load and perform the following | ||
| - (2x Snatch + 3x OHS) @75% - On every 2 mins for 6 rounds |
| Airdyne - | ||
| 6 Rounds - | ||
| - 2min on - 1min off - Goal pace 75rpm / 65rpm |
| Airdyne - Ride steady state for 10mins |