a) 3x100m strider
b) 3x20m high leg kick
Barbell
6x2 Clean + 1 jerk
*each rep is 1st pull + pause + HC
4x2 SJ from blocks (if available), 80% of 1RM CnJ
Strength
a) 3x15 supine row
a) 3x15 supine row
b) 3x6 good morning
Conditioning - modified outlaw
10 min AMRAP
200′ Shuttle Run (50′ sections)
20 KB Snatches
50′ HS Walk
20 Burpee over box (lateral) 20/18"
Conditioning - modified outlaw
10 min AMRAP
200′ Shuttle Run (50′ sections)
20 KB Snatches
50′ HS Walk
20 Burpee over box (lateral) 20/18"
Gymnastics
a) 3x7 each arm windmill
b) 3x lever release
MONDAY-
ReplyDeleteHBBS @ 165#
Push Press: 105-110-115
TUESDAY-
6x2 Clean + 1 jerk @ 120# (did a split jerk the first one and hurt my ankle. did power the rest of the sets and ankle was OK)
Strength
a) 3x15 supine row CHECK
b) 3x6 good morning @ 65#
Jigsaw Conditioning:
15 HSPU
20 C2B Pull Ups
25 Plate burpees (45#)
Run 800m
25 Plate burpees
20 C2B Pull ups
15 HSPU
Time: 20:01 sub run with half a mile airdyne.
Finisher:
Every min alt. min for 10 mins:
1 rope climbs
15 goblet squats (53/35)
Barbell
ReplyDeleteCleans: 185
SJ: 205x2, 215x2. need to work on foot fiming. front foot hitting too early
Strength
a) rows: done
b) gm: 115, 135, 115
Conditioning - 1 round + 25' HS walk