1st Session:
A. Fwd Bounding - 4 Jump B1. Deadlift - 5.4.3.2.1 *not climbing above 90% on the single. ; rest none
B2. Weighted Ring Dips- heavy 3 rep x 5 sets; rest 2-2:30
C. DB SA Row 8-10 reps x 5 sets; rest:15 between arms
2nd:
A. Front Rack - 40-50' Walk (as heavy as possible)
B. 5 min clock
40 burpees
amrap strict pullups
C. MAP - mixed modality training
amrap 12 @85% - sustainable rounds
30' HS walk *scale per athlete depending on skill level
10 Power Cleans (95/63)
12 alt front rack lunges
rest 5 min
amrap 8 @90%
10 KB Swings (70)
10 Box Jumps (24/20)
5 TnG Clean & Jerks (135/93)
rest 3 min
3 min max calories on Rower
A.) 31ft 7in
ReplyDeleteB1.)315x5, 335x4, 355x3, 375x2, 395x1, 415x1(90%) (no belt)
B2.)50x3, 55x3, 60x3, 65x3, 70x3, 75x3
C.) 70lb DB Rows: 10,10,8,8,8 (little rock)
A.) 50ft Walk, 225,275,315,365,405,455 PR
B.) 5min AMRAP: 40 Burpees + 38 Strict Pullups
C.) AMRAP 12: 4 Rounds
AMRAP 8: 3 Rounds + 21Reps (Box Jumps get me so anaerobic
AMRAP 3: 72 Calories (died off)
Starting to met con again sucks. Knee is fine!