This is the start of our aerobic capacity training. Please follow exactly. Stay below 155bpm don't go faster. There is science to this. If interested please read the link below. We will only be doing this once a week for now to get used to it. As we get closer to the Open it will be more frequent. The key to this training is that it builds our aerobic capacity without being a detriment to our normal training. I have done this before and it has worked to perfection. Get ready to get on your horses!
EMOM for 7:00-
2 T&G Power Snatches
– begin around 60% of max
Power Snatch and work to a max
double for the day
1a) 5x5 Front Squats @ 70% of 1rm
rest 90 sec between sets
1b)5 X 30" HS Walk
( do one free standing HS on abmat at the halfway point)
rest 90 seconds
30 minute running clock
Squat Clean "Elizabeth"
Squat cleans (135/95)
Then put on HR monitor and allow heart rate to drop to 150bpm.
With remaining time run out and back keeping heart rate at 155bpm.
Example: Run begins at 10:00
then run for 10min then turn around and come back for a total of 30min of work.