A.Active Recovery preparation for the weekend:plan your places for the swimming workout and Yoga on Thursday or Saturday amB.Mobility and MaintenanceSpend 40-60 minutes working on self restoration. The key areas for a lot of us are the upper back and ankles. So, spend 30-40 minutes on those parts and then work everything in between. Or …
A. Back SqT – 4 x 3 @80-83%B. AFAP10/20 , 8/18, 6/16, 4/14, 2/12, 1/10Strict HSPU (1st number above)Alt Pistols (2nd number above) REST C. 10.8.6.4.2Cal on Bike 30′ HS Walk between D. 30-45 min of Recovery Hip Flexors, glutes, thoracic as focus Flush the forearms , roll them out, stretch the wrists.
AM: A. 3 x 500m Row; rest 2:30 between. . between each row perform 1 rd of “Cindy” with strict Pullups B. Warm Up Clean & Jerk to 70%C. 15 T2B 10 Deadlifts 115/755 Snatch +1 Clean & Jerk @75%x 3 rds; resting 2 min between rds D. Bike Sprints :20 x 4-5 sprints; rest 2:30 between …
A.Active Recovery preparation for the weekend:plan your places for the swimming workout and Yoga on Thursday or Saturday amB.Mobility and MaintenanceSpend 40-60 minutes working on self restoration. The key areas for a lot of us are the upper back and ankles. So, spend 30-40 minutes on those parts and then work everything in between. Or …
am: A. Front SqT – climb to heavy single in 12 minutes ; volume is key B. emom x 5 x (muscle ups), low volume here, just cycle time / timing as focus C. Ski erg intervals @70-80% 200-300m splits. 5-6 of them rest 1-1.5 / 1 *those who don’t have do some row recovery intervals …
A1. Power Clean + Push Press + Hang Power Clean + Push Jerk ; build to max in 15 or so min A2. DB / KB Suit case single leg squats 6-8 reps each leg x 4-5 sets (only the heavy sets on complex, superset this one); rest 2:30 rest B. @110% :20 of …
am- A. EMOM x 12 1 power clean + SqT Clean + Push Jerk 65-70% x 2 reps every minute B. 12 min on rower :30 on hard :30 on easy C. Double db/kb Seated bent over Rows 10-12 reps x 4 sets pm- A. Back SqT – EMOM x 6 x 1 rep @90% (target %) …
****those attending Comp training at CFF – 10a. We follow follow similar for the bar work then will be having some team fun to end our week. For those not making it …. A. Clean Pull – every :90 x 1 rep @100% x 6 sets B. Pendlay Row 5×5 ascending C. DB SA row …
am: A. 500m Row @85-90% x 3 ; rest 3 min between + 4 x :20 second sprints on bike B. Back SqT – 3.3.3 cluster – rest :15 between cluster sets; build to max in <20 min C. Warmup movements for later today; prep the body pm: Options for WOD A. Competition Pace Row …
A.Active Recovery preparation for the weekend:plan your places for the swimming workout and Yoga on Thursday or Saturday amB.Mobility and MaintenanceSpend 40-60 minutes working on self restoration. The key areas for a lot of us are the upper back and ankles. So, spend 30-40 minutes on those parts and then work everything in between. Or …