Threshold Training Cycle: Week 5 of 10, Tuesday

Strength Conditioning
2 Rounds
10 Back Squats @ 60% of Max
6 Box Jumps (30/24)
10 Calorie Bike
Rest 1 Minute Between Rounds
-Rest 2.5 Minutes-
2 Rounds
6 Back Squats @ 70% of Max
6 Box Jumps (30/24)
10 Calorie Bike
Rest 1 Minute Between Rounds
-Rest 2.5 Minutes-
2 Rounds
3 Back Squats @ 80% of Max
6 Box Jumps (30/24)
10 Calorie Bike
Rest 1 Minute Between Rounds

Gymnastics
Every 3 Minutes for 4 Rounds
20 Chest-to-Bar Pull-ups
20 Handstand Push-ups
*Lower reps on each movement if you cannot finish withing the 3-minute interval

Strength
Overhead Squat
Work up to a heavy double for the day

Row
8 x 500 Meters
Work:Rest 4:3 (Ex. If it takes you 2 minutes to row 500 meters, rest 1:30)
Tempo Hard
Damper on 3-4, Stroke Rate 25 or Under

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