A. power snatch X 10-8-6-4 @ 75%; rest 50 seconds
B. run 200 meters X 6; rest 60 seconds (intervals 3 and 5 are the hammers)
The objective of the hammer intervals is to simulate fatigue late in a race/workout.
Athletes are to run the 200s fast and consistent (within 5 seconds). The exceptions to this will be the 3rd and 5th intervals. These 2 intervals are to be run as fast as possible. The rest time (60 seconds) will not change. The athletes' objective is to be able to go back to the original pace for intervals 4 and 6. This better replicates the feeling/metabolic demands of the end of a race/workout where a 'kick' is necessary.
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