10 Minute EMOM:
1 Strict Press - start at 95-115lbs and add weight every 2 sets
2 Strict CTB pull ups
+
20 Minute amrap:
10 Ring Rows
12 Calorie AB
10 Push Ups
12 Calorie AB
**This is to work you back into more circular mixed conditioning while maintaining strength beforehand. I've been using this approach with 2-3 other athletes and it's been working well so we will see if a similar approach works here.**
EMOM: Worked up to 180 and no issues with C2B's
AMRAP: 8 Rounds + 33 reps
Saturday:
A. Pause Front Squat; 3 reps; rest as needed x 4-5 sets **Build to see how back goes**
B1. DB Front rack walking lunges; 20 reps; rest 30s
B2. Alternating DB Snatch; 12 reps; rest 30s
B3. Box jumps - step down; 24"; 10 reps; rest as needed x 3-4 sets
**Circuit to see how your back handles pseudo mixed work with a higher-ish posterior engagement**
+
20 Calorie AB @ 400W
Rest 2:1 x 3-5 sets **If power drops call it early**
Went to Milwaukee last night and dropped into partner WOD for Sat. It was 4 sets within a 10 min time frame with a partner. Basically, my half each round was 250m Row, 15 Push Press at 115, 75 dubs, and 15 T2B's X 4 ROUNDS. Good workout and nothing crazy. Back was fine etc.
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