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Friday, September 30, 2022

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Lactate Threshold

*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

200m jog

10 PVC pass thru

20-30 sec standing PVC lat & shoulder str

10 behind neck PVC strict presses

5 PVC snatch pulls

5 PVC OHS

-3 min prep-

SOD

In 12 min, build to a challenging set of:

3 Snatches (not TnG) OR

1 Hang snatch > 1 Snatch > 1 OHS

2 min Adjust BB wt & return to board

WOD Review: 4 min

-3 min prep-

WOD

6 Rounds for time of:

100m Run (Salem = 1 indoor loop)

15 Hang power snatch (75/55) (50+ 55/35)

20 Air squats to butt ball

*Pick a wt you can go unbroken for most if not all rounds

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