1st Session:
A. Fwd Bounding – 4 Jump
B1. Deadlift – 5.4.3.2.1 *not climbing above 90% on the single. ; rest none
B2. Weighted Ring Dips- heavy 3 rep x 5 sets; rest 2-2:30
C. DB SA Row 8-10 reps x 5 sets; rest:15 between arms
2nd:
A. Front Rack – 40-50′ Walk (as heavy as possible)
B. 5 min clock
40 burpees
amrap strict pullups
C. MAP – mixed modality training
amrap 12 @85% – sustainable rounds
30′ HS walk *scale per athlete depending on skill level
10 Power Cleans (95/63)
12 alt front rack lunges
rest 5 min
amrap 8 @90%
10 KB Swings (70)
10 Box Jumps (24/20)
5 TnG Clean & Jerks (135/93)
rest 3 min
3 min max calories on Rower
A.) 31ft 7in
B1.)315×5, 335×4, 355×3, 375×2, 395×1, 415×1(90%) (no belt)
B2.)50×3, 55×3, 60×3, 65×3, 70×3, 75×3
C.) 70lb DB Rows: 10,10,8,8,8 (little rock)
A.) 50ft Walk, 225,275,315,365,405,455 PR
B.) 5min AMRAP: 40 Burpees + 38 Strict Pullups
C.) AMRAP 12: 4 Rounds
AMRAP 8: 3 Rounds + 21Reps (Box Jumps get me so anaerobic
AMRAP 3: 72 Calories (died off)
Starting to met con again sucks. Knee is fine!