“To be successful, you must dedicate yourself 100% to your training, diet and mental approach.”
– Arnold Schwarzenegger
Week 37: 15.04.15
A. Each Round For Time:
1. At 0:00 – Run 200m + 20 Chest to Bar Pull-ups
2. At 5:00 – Row 200m + 20 Ring Dips
3. At 10:00 – Run 200m + 20 Chest to Bar Pull-ups
4. At 15:00 – Row 200m + 20 Ring Dips
Coach’s Notes: Wear a 20/10# weight vest for Part A. Each round should be performed ABSOLUTELY as fast as possible.
B. 5×3+1: Hang Clean + Jerk @ 65-75% – E2M
Coach’s Notes: Perform as follows: 5 Rounds: 3 Hang Cleans followed by 1 split jerk.
C. Walk 20 Minutes with your Weight Vest
D. Athlete-Specific Skills and Body Maintenance
Coach’s Notes: This will be individual to each athlete. Pick 1 or 2 areas or movements for improvement, and work them at light weight / low intensity. Make sure to cool down properly and hit your trouble areas with specific soft tissue and mobility work.