[RCC Plan] Week 35 – 2020

DAY 1

Warmup

2 Rounds
8 Push ups
15 Cal Echo Bike
20m Reverse Lunges

Metcon – For time –

12 Rounds
150m Run
8 Toes to bar

Target Time 1:20
Time Cap for Each Rounds 1:45
Every 02:00 New Round

Strength

Deadlift
Work to heavy 3 reps
Score is the last 3 reps

DAY 2

Warmup

3 Rounds
10 Deadlift one leg 10KG
12 Cal Ski Erg
14 Good Morning

Strength

Shoulder Press 5 x 5
Challenging you. 75 – 85%

Score is the bar for Work

Metcon – For time –

Row
3 rounds
1000/750/500/250m
-Rest :30 b/t reps-
-Rest 3:00 b/t rounds-
Get progressively faster on paces.
moderate to moderate/fast to fast to faster

DAY 3

Warmup

4 Rounds
150m run
10 Up and Down
30 Air Squats

Metcon – For time –

4 Rounds
50 Double Unders
10 Power snatch 50KG/35KG
10 Burpees
10 Push Ups
10 Pull Ups

Rest 3:00 b/t Rounds
Target time each round: 6:00
Time cap each round: 8:00

Laisser un commentaire

Votre adresse e-mail ne sera pas publiée.

Anthony Deghilage
@anthony.degh