A. Strength (00:15 – 00:35)
Back Squat with 1sec count pause in bottom: 5 x 3 @80%
every 90s (same weight across all sets)
note: Week 2 of our paused Back Squat work. Each repetition will have a 1-second pause at the bottom – this pause is only for 1 second because we want to break up the phases of the lift, but not induce high-levels of fatigue that could result in mechanical breakdown.
B. Conditioning (00:35-00:50)
30 Calorie Bike (start in heats, no rowing or skiing)
30 Deadlifts (102,5, 70)
30 Burpee over Bar
note: Deadlift weight should allow for athletes to complete work in big sets – 3 sets or less.
Double Leg Banded Leg Curls Tabata:
8 x 20s work/10s rest