1. Warm-up 2. Clean and Jerk, 5 x 5, 60k (3:00 rounds for lifting, followed by 3:00 rest - so each round is a total of 6:00) 3. Stretch/planks - long plank (1:40)
From Oct 19 - November 26: Run 5 times a week, including 4 sets of Tabata sprints and one 5k run. Tabata sprints are maximal; 5k is sub-maximal, at around 80%-90% max HR. Continue maintenance lifting - higher reps of the dead-lift, snatch and clean and jerk, plus hand-stand/L-sit work, and the occasional CrossFit WOD.
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