401, bottoms up FS
Strength:
A. Strict Press – 2.2.2 cluster; :10 count between sets ; to max
B. Deadlift week 2 :
75% of 1RM x 3 reps x 5 sets
then 83% x 3 reps x 1 set
C. Rack Pulls
2 x 3 HEAVY *from at knee, or just slightly above
Conditioning:
A. AFAP
20 sqt cleans 135/93
40 t2b
60 double unders
15 sqt cleans 185/123
30 t2b
120 double unders
10 sqt cleans 225/143-153
20 t2b
180 double unders
B. EMOM x 14-21
Minutes 1, 2 or 3
Weakness work; athlete specific
Assistance / Training Options:
A. Max HS Hold on wall; rest 2 min, accumulate that same time in sets. *beat prior week
B. DB SA Row 15-20 reps x 3 sets
C. GHD Back Ext – 3 x 20 weighted
D. Crossover symmetry + additional scap work
Running:
A.1k run; rest 1:15 x 5; sustainable pace
Endurance Add On: (supplement above those needing a boost in aerobic work)
20 min EMOM
Odd: 15 cal row *don’t sprint to rest. Consistent throughout. This is a build out. Maintain same pulls for your 15 calories.
Even: 15 burpees over rower
Performance Athletes:
A. Conditioning Piece above
B. Endurance: Row / burpee
C. Assistance Work
Strict press 60 kg
Deads done
Metcon
17:08
JT strict
10:58