Friday:
Thorough warm up - suggestions:
Samspon stretch (Hip flexors)
Lax ball in lat (OH positioning)
Row @ high effort (CNS)
etc
+
18.1
20 Minute amrap:
8 Toes to bar
10 DB CJ (5/arm) 50/35
14 Row Calories
+
10 Minute Z1 Bike
5 Minute locomotion/dynamic mobility (cossak squats / lateral lunges / ostrich walk/ horse walk / rocks to straddle / bear crawl / sampson stretch / spider man walk / hawaiin squats / etc) x 2-3sets
+
Shoulder/hip/hamstring mobility if time
Saturday:
A. Back Squat; build to a moderate triple for the day
B. Seated Box Jumps; 20 reps for quality
C1. Bent over BB Rows @30x1; 8 light-moderate reps; rest as needed
C2. FLR on rings; 30s; rest as needed x 4 sets
+
21 Minute EMOM:
1st: 10 Burpees
2nd: 15 Wallball or 50 DU if shoulders are sore from 18.1
3rd: 45s AB @ easy pace
+
Mobility
Sunday: Rest
Monday:
18.1 Re-Do
+
30 Minute Z1 AB - get off every 3 minutes and hit 1 snatch @ 70-80%
Friday:
18.2
+
10 Minute EMOM:
1 Clean @ 80% of max weight hit on 18.2
30 Double Unders
+
10 Sets
30s @ 85%
60s easy
Right into
15 Minute easy AB
Saturday:
A. Push Press; 5, 5, 3, 3; build from 5 to 3; rest 2:30-3:00 btw sets
B1. Weighted pull up; 5 reps; rest 30s
B2. HS walk; 50 ft; rest 30s
B3. Knee tuck front lever; 30s; rest 2:30 x 3 sets
+
30 Minute EMOM:
1st: 4 Ring Muscle ups
2nd: 40s Row @ moderate pace
3rd: 8 2.5" Deficit HSPU
4th: 40s AB @ moderate pace
5th: 12 CTB Pull Ups
+
Mobility
Sunday: Rest
Monday:
18.2 Redo
+
16 Minute EMOM:
1st: 15 AB Calories
2nd: AMRAP Squat clean thrusters 135 in singles
3rd: rest
4th: rest
**Yes you're resting 2 minutes in a row for 4 sets of work**
+
20 Minute easy AB/Flush
Tuesday: TBD
No comments:
Post a Comment