Mobility, Activation & Warm-Up
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch
and then …
Two sets of:
10 Calorie Assault Bike
Duck Walk x 25′
5 Deep Squat Progressions
A.
Take 15 minutes to build to today’s 2-RM…
Pause Front Squat @ 33X1
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. Your load will be reduced but focus on adhering to the tempo.
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 1.1 @ 65-75%
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)
C.
Every 3 minutes, for 15 minutes, complete:
20/15 Calorie Bike Erg or Row
8 Thrusters
35-44: 115/75 lbs
45-54: 115/75 lbs x 6 reps
55-59: 85/55 lbs x 6 reps
Athlete Notes:
Have some fun today! Try to be consistent with your times across the 5 sets and make your transitions fast! If you apply yourself then you will have 90+ seconds of rest. 🙂
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Accessory Option
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
500 Meter Ski-Erg
10 Strict Hand Stand Push-Ups (55+: 5″ riser)
A. FS TEMPO X 2 =. 185/205/225/255/275
B. PC X 1.1 = 185/195/205/225/235X1 MISSED SECOND/ 235
C. DONE @ 115 THRUSTERS RANGED 1:39-1:51
A. 65/70kg 2RM
B.30/40/50/55/60/60
C. ALTERNATE ROW AND BIKE 1’30 AVG @30kg thrusters
have a good day!
Jeff
A. 165/285/205/225×1
B. 155/155/155/165/165/165
C. 1:37/1:30/1:34/1:35/1:30