Tuesday, 052014

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 

Sat, 092913

A1. #'d Pullups 7x3, rest :45
A2. #'d Ring Dips 7x3, rest 2:30-3 min
B. MAP @80-85%
AMRAP 16
400m Run
40 Cal AD
4 Strict HSPU - Deficit 

rest 5 min

AMRAP 16
Row 400m
40 Cal AD
4 Bar Muscle Ups

+

10-15 min of Gymnastics Weakness