Threshold Training Cycle: Week 8 of 10, Monday

Gymnastics
3 Rounds
20 Chest-to-Bar Pull-ups
Rest 1 Minute Between Rounds
-Rest 1 Minute-
3 Rounds
20 Handstand Push-ups
Rest 30 Seconds Between Rounds
Reduce the number of reps if you need to break the reps more than twice.
Example: 7/7/6 is ok, 6/6/5/3 is not.

Strength
Front Squat
4 Sets of 6 Reps
Heavy but Comfortable

Strength
Weighted GHD Sit-ups
4 Sets of 8 Reps
1 Minute Rest Between Sets

Strength
Kettlebell In-place Front Rack Lunges
4 Sets of 12 Reps (Alternating)

Conditioning
2 Rounds
20 Snatches @ 35% of Max
10 3′ Broad Jump Burpees
-Rest 2 Minutes-
2 Rounds
15 Snatches @ 45% of Max 8
3′ Broad Jump Burpees
-Rest 2 Minutes-
2 Rounds
10 Snatches @55% of Max
6 3′ Broad Jump Burpees

Run
3 Minute Easy Bike
12 Minute Tempo Run*
3 Minute Easy Bike
*Hard but controlled. 70-75% Effort.

 

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