Some interval training is on deck for this week’s #GutcheckThursday!
Intended Stimulus
This is an intentionally redundant triplet that will spend the majority of the workout taxing the legs. Move fast on the bike and try to go right into the box jumps each time despite building leg fatigue. The snatches & push presses will feel that much harder at the end of each round due to the fatigue but try to keep them unbroken each time. Faster times may be under 5 minutes for the 21-15-9. Try to match your 21-15-9 time in the 15-12-9 time or possibly run a negative split. DO NOT SKIP THE REST!
Movement Standards
The box jump finishes on top of the box with hips & knees in full extension
The alternating DB snatch begins with BOTH dumbbell heads touching the ground each rep and finishes with elbow extended & line with ear at the top. You may cycle the dumbbell back to the floor in any fashion
The alternating DB push push begins with one head of the DB touching the shoulder and finishes finishes with elbow extended & line with ear at the top. Perform the alternating as described instead of switching every rep or performing all reps with one arm.
Adaptations / Modifications / Scales
Reduce the box jumps to alternating step-ups as needed & lower the height as needed
Reduce the load on the dumbbell as needed to perform all reps each round unbroken
