Normatec – playing a big role in recovery!
am:
A. OHS – 10RM + 1×10@90%
B. OHS – @ Tempo of 33X1; build to heavy triple like this in 10 min
C. Box SqT; normal stance to parallel for 10×3 @ 60% *speed focus today
D.
3 min max calories on bike
rest 3 min
5 min max calories on bike
rest 5 min
:70 sprint on bike
pm:
A1. CG Deadlift; 6-5-4-3; building; rest none (max # isn’t goal here, just heavy weight in hands, comfortable movement)
A2. 4×10 Weighted Pushup; rest 2-3 min
B.
amrap 10 @80% – 10 burpees , 15 C2B pullups, 40 double unders
rest 4 min
amrap 10@80% – 200m Run, 10 hang SqT Cleans (95/63), 30′ OH Walking Lunge (same barbell)
rest 4 min
10 min on bike :30 on hard :30 on easy
One Session Folks:
Perform OHS work
AMRAPs
&
Bike sprints