Posted on May 27, 2015

A. Every 3minutes for 5 sets
Clean x 2 reps
Increase load each set.

B. Complete for time:
10-8-6-4-2
Squat Clean Thruster 50/35kg
100m Run after each set

 

CFSK Run Endurance

LONG INTERVAL

Warm Up:

5 mins Light Jog

3 sets of:

20 x Glute Bridge

10 x Heel Raises

 

Drills:

3 sets of:

20 x  Wall Pull (each side)

50m Cop Drill

50m Carioca

Intensity:

2 – 3 x 100m reps @ 80% intensity

2 – 3 x 200m increasing to sprint

Rest 3-5 minutes

Main Set:

Cadence set:

 

2 sets of:

4 x 0:30secs @ 96-98spm, 1:00 rest, 1 x 2:00 @ 92spm

Rest 2:00 between sets.

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