19-09-2024
CF FITNESS
Strength:
Power clean
Every 1:30 min for 9 min
Set 1-2: 3 reps @70%
Set 3-4: 2 reps @75%
Set 5-6: 2 reps @80%
For time each one:
5 rounds of
5 squat clean
10 push press
15 toes to bar
20 cal row/bike
rest 1 min
ULTIMATE BUTNOUT
aerobic capacity
thursday
3 sets
3 min moderate
1:30 min fast
2 min moderate
1 min faster
1 min moderate
0:30 fastest
2 min rest
1)row
2)ski
3)bike
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