Monday 4/24

Chop Liver
Objective:  Work Capacity

Warmup:  1 mile run - burpee every 30 seconds

Training:
1) 10 rounds
5x 1 arm Snatch left (50)
5x 1 arm Snatch right (50)
5x Burpee
15 second rest

2) 5 rounds for time
3x Man Maker (25)
300 meter run

3) 4 rounds
25x situp unloaded
5x kneeling sandbag lifts
10x straight leg deadlift with 2x kettlebells
60 second plank

Comments:
Part 1 and 2 are good hard work capacity circuits.  There is programmed rest each round in part 1 - this means we work harder and faster during the snatches and burpees. 

Part 2 is a rounds for time - still moving fast but looking for overall completion time being fast - learn to listen to your body during these sessions - speed up when you can - slow down when you feel you start dipping into the red.  Percieved effort is a powerful tool, often times it can be a better indicator of intensity then the most sophisticated piece of technology.