Wed, 030817

Friday Night Lights is just around the corner ????????
Regionals: 

Warmup today following dynamic work:

AMRAP 15 

5 single arm db thruster 50/35 (left arm)

5 box jumps 30/24

5 single arm db thruster (right arm)

100m run

30′ hs walk 
Skill: pistol positioning work – spend some

Time on this 
Weightlifting

A. Power Snatch – emom x 2 reps x 10 min @65%

B. Power Clean singles @80% x 5 reps 

C. Push Press – heavy 3 rep in 12 min. 

Conditioning: 

A. Emom x 10

Odd: 3-4 muscle ups 

Even: 20 double unders + 12 wall balls 
B. AMRAP 10@80%

6 shoulder to oh 155/108

10 ghd sit-ups 

20 cal row 
Running:

200m x 10; walk 100m for

Your rest. Hard efforts consistent pacing 

Rest 5 min after last 

7 min of running @80%

Rest 2 min 

400m x 3 – every 2:30 @:20 from your nest time as goal

Into 7/10 min cool down on Rower

Opens Focus:

A. Weightlifting a/b

B. Conditioning pieces a/b

C. Recovery