Interval weight training/metabolic conditioning

So, this weekend’s Super Saturday was supplied by my mate down at GWPerformance, Coach Mike. It was certainly very tough and put me to the test. I modified a couple of things due to equipment and made a varied version so the Mrs could jump in! Here it is; (everything after the ‘/’ is what the mrs did)

Warm up; the usual

1a) 12 x Power cleans from hang (@135lbs) / 12 x box jumps

1b) 2 minute row (aim for 500m / 450m)

1c) 2 minute rest, during rest must accumulate 10 full leg raises/hanging knee tucks

x 3 times

2) 5 minute intermission. During intermission, aim was to complete 15 muscle ups (I got 11, and 5 regular pull ups),/ 5 underhand chin ups

3a) Front squats @135lb/just the bar

3b) 2 minute sled push with 135lb/90lbs on sled

3c) 2 minute rest, during rest must accumulate 10 full leg raises/hanging knee tucks

x 3 times

Took the mrs through the works today. My mate down at @gwperformance, coach mike, supplied today's program. Just modified it a little bit! Full workout posted on my blog; aussiecoachabroad.wordpress.com @beejay129 @coachmike10

See this Instagram video by @calder_05 * 20 likes

Tough workout!

Coach Alex