Mickey
am:
A. amrap 20 @70-80%
5 Strict Pullups
5 Stone over Shoulder (100/65) ish *depending what your gym has
10 Cal AB
10 GHD Situps
20 Double Unders
B. Front SqTs - Banded - 3RM with lighter bands *note the bands
B. Front SqTs - Banded - 3RM with lighter bands *note the bands
C. 10 min on Shoulder Health / Recovery
pm:
A. SqT Clean - 1RM in 12-15 min
B.
:10 on @225/133-153TnG SqT Cleans
:30 off
*cont til cant tng reps in the :10 with speed
**10 sets max
**no resting during the time, think FAST cycle time here (relative to individual)
*** scale accordingly; up/down - to hit 225 here, your cleans should be in the neighborhood of 300# or higher. Scale accordingly and be smart. Push it, be don't worry if have to adjust a bit on fly.
****
C. 5 rds AFAP
Row 250m
5 burpee muscle ups
D. DB SA Row 6-8 reps x 4 sets each side
E. Scap Recovery Work and positional holds
One Session:
Do only PM session above + some added cyclical aerobic work if you have time
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