18 Oct 2015 – General Strength & Cardiac Power Intervals

A) General strength

Every 2 minutes for 6 rounds:
3 Strict press (Start at 75% of 1RM and climb)
15 Heavy kettlebell swings, unbroken

B) Conditioning: Cardiac Power Intervals

The goals for this workout are:
1) Elevate your heart rate maximally during each interval. You need to be able to push as hard as you can.
2) During rest periods your heart rate needs to recover to 130 bpm (if you have a HR monitor)

8 x 1 minute on : 2 minutes off

20-40-60m Shuttle sprint
2-4-6 Jumping squats (16/12 kg)

Perform a 20m shuttle sprint + 2 jumping squats, then perform a 40m shuttle sprint + 4 jumping squats, etc.