Monday, 121514

Podium sweep for our girls at Champlain few weekends ago 

am: 

A. 

1 min of Push Jerks (135/93)

1 min of SqT Cleans (135/93)

rest 2 min 

2 min of Push Jerks (185/113-123)

2 min of SqT Cleans 

rest 4 minutes

3 min of Push Jerks (205-225/)

3 min of SqT Cleans 

B. Seated Bent Over DB Dual Rows  8-12 reps x 4-5 sets (can use KB if need be)

C. pbar L-Sit; accumulate 2-3 min worth of time (athlete dependent) 

pm:

A. every :90 complete 

5 bar lateral burpees  + 20 Double unders + 1 Clean 

*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete 

B. 10 min on bike :30 on hard :30 on easy 

Wed, 091714

Normatec - playing a big role in recovery!

am:

A. OHS - 10RM + 1x10@90%

B. OHS - @ Tempo of 33X1; build to heavy triple like this in 10 min

C. Box SqT; normal stance to parallel for 10x3 @ 60% *speed focus today

D. 

3 min max calories on bike

rest 3 min 

5 min max calories on bike

rest 5 min

:70 sprint on bike 

pm: 

A1. CG Deadlift; 6-5-4-3; building; rest none (max # isn't goal here, just heavy weight in hands, comfortable movement)

A2. 4x10 Weighted Pushup; rest 2-3 min

B. 

amrap 10 @80% - 10 burpees , 15 C2B pullups, 40 double unders

rest 4 min 

amrap 10@80% - 200m Run, 10 hang SqT Cleans (95/63), 30' OH Walking Lunge (same barbell)

rest 4 min 

10 min on bike :30 on hard :30 on easy  

One Session Folks:

Perform OHS work 

AMRAPs

&

Bike sprints