Thursday June 7, 2018

Skill/Core:

Ghd practice 

up to 75 reps

 

Workout

12 min AMRAP 

15 hang power clean 165/110

30 double under

6.6.18

Warm up:

start easy and pick up the pace as you go

35-30-20-15-10

cal ski

cal row

cal bike

 

mobilize

A. Build to a 1 rm strict press

B. 12 strict press in as few sets as possible at 80%

C. 2 power cleans every :90 x 15 rounds

drop between reps

D. Class

 

Wednesday June 6, 2018

Strength/Skill Work:

Bulgarian Split Squat

3×10 BSS

in between sets :20 overhead hold +10 dumbbell press

WORKOUT

5 rounds

Run 400m/Row 500m/Bike .8 miles

21 wallballs 20/14

12 box jumps

rest 1 min

6.5.18

Warm ups

10 wallballs every :30 for 4 minute

run 400 m

A. Power Snatch+4 ohs

B. 3 rounds

Row 750

7 back squats 315/205(from rack)

C. Class

Tuesday June 5, 2018

Workout: 20 minutes

Every 2 Min for 10 minutes

Run 200 m

Max Pull-ups (or jumping pull-ups)

Every 2 Min for 10 minutes

Run 200 m

Max Push-ups (or jumping pull-ups)

 

Accesory/Finisher:

3 x 100 yard sled push

these should be heavy and fast.