A) 4 sets/super set:
10 e.l Db/kb bulgarian split squats
Push – press + push jerk + split jerk
-20min cap-
–
B) “Running”
1.6km – 800m – 400m
Scaled option: 1km – 600m – 400m
-Work rest ratio 2:1-
–
Notes:
Part A – Still running with the theme of “pre-fatigue” this week, we will be going from some bulgarian split squats directly in to an overhead complex.
The legs will be shaky/heavy so we need to try really hard to brace everything in the dip + drive and to really make sure we put in some good effort to move the legs in the split jerk.
Make those legs work!!
–
Par B – Nothing fancy- nothing pretty, just straight running. If you cannot complete a 1.6km run without stopping then choose the scaled option.
Your rest period will be half the time it takes you to comlpete the run (e.g if you finish the 1.6km run in 8mins you get 4mins off before you start your 800m) so you will get some good down time after your 1st big run.
So in saying that we want you to push a little further out of your comfort zone here, try to move those legs just that little faster than you would like to!
Earn that rest!!
