| 15 MINUTES OF
TECHNICAL PRACTICE:
1 POWER CLEAN + 2 SPLIT JERKS
AFTER EACH LIFT: 10 STRAIGHT LEG SIT UPS 5 LUNGES / LEG
RUNNING J
EVERY 7 MINUTES: 2 X 1000M
REST 2 MINUTES
EVERY 1 MINUTE: 6 X 100M
**NOTES WEEK 2 OF THE SPLIT JERK TECHNICAL PRACTICE. USE LAST WEEKS “PERSONAL FEED BACK” TO GAUGE THE WEIGHT YOU CAN PROGRESS TO THIS WEEK. ONLY 2 JERKS THIS WEEK, THIS IS STILL SKILL WORK, WE DO NOT WANT YOU GOING FOR PR’S TODAY.
RUNNING AGAIN! GAUGING BY EVERYONES TIMES FROM LAST WEEK, WE HAVE GIVEN YOU A BENCH MARK TIME TO COMPLETE YOUR 2 1KM IN (2X500M). THIS SHOULD BE ACHIEVABLE FOR EVERYONE. FOLLOWED BY SOME 100M SPRINTS EVERY MINUTE.
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THE AIM IS TO STAY AT 500M SPLITS THAT ARE 7-10 SECONDS SLOWER THAN LAST WEEKS 500M. FOR EXAMPLE, IF YOU RAN THE 500M IN 2:00 WE EXPECT YOUR 1000M TO TAKE ROUGHLY 4:10-4:20.
