Free Choice/Make-up
 

USE THIS TIME:
A) TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);
B) TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);
C) FOR STRENGTH TRAINING;
D) FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;
E) OR ALL OF THE ABOVE!

Alpha Weekly Extra Work (Choose any days to add these on)

1. No Hands/No feet snatch 5x3

2. BackSquat 8-8-8-8

3. Assault Bike 60 minutes

4. Rowing: 2:00 @ 22-24 strokes/min + 2:00 @ 24-26 strokes/min + 1:00 @ 26-28 strokes/min

5. 8x125 @38-40 strokes/min, rest 2 min between efforts

6. 1000m @ 22-25 strokes/min