Weekly Accessory, Skill & Volume Extra Work
Snatch + Overhead Squat 12x1 EMOM
Start at 75%. Add load after no fewer than two, no more than four good lifts.
Assault Bike 50 minutes @ 6 + 75/60 Calorie Surges
@ 10:00, 20:00, 30:00, and 40:00, Bike 75/60 Calories @ 9
Over the course of each 10 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again.
2:00 @ 22-24 strokes/minute + 2:00 @ 24-26 strokes/minute + 1:00 @ 26-28 strokes/minute
6x250m @ 38-40+ strokes/minute, rest 2:00 between efforts
1000m @ 22-24 strokes/minute
3x10 Cuban Rotations
3x10 Front Delt Raise
3x10 Lateral Delt Raise
3x10 Rear Delt Flyes
3x10 Biceps Curls
3x10 Triceps Extensions (overhead or laying on bench)
All of these movements should be performed very strictly and deliberately, controlling the eccentric and focusing on specifically isolating the target musculature. May be performed in supet sets.
Cuban Rotation: https://www.youtube.com/watch?v=yRiLkZUU5vM
5 Rounds For Time:
7 Shoulder-to-Overhead, 165#/110#
7 Box Jump Overs, 30"/24"