Wed, 041917

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Recap – one of yesterday workouts ????

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Regionals:

***focus on the recovery today and be ready for the weekend 

A. Row <1:30:1:45 as long as possible – 1x 

Rest / recover 

B. Afap

60 cal bike 

50 t2b

40 heavy wall ball 30/20 to 10′

30 box jumps 30/24 up and over 

C. Db sa row 7-10 reps x 4 sets 

D. 7 min of new scAp work 

E. Mobility and positional focus 

+

20 min minimum recovery 

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2018:

Strength:

A. Ohs – 5-7 reps heavy @32X0 x 4-5 sets 

B. Push Press – 10RM + 1×10 @90%

C. Back SqT – 3-5 sets of 10 at 90% of Mondays 10RM

 
Conditioning:

A. Pull sub 1:30 rower as long as possible. Rest 3/1 x 4 rounds 
Rest / break 
B. 12-9-7

Hang power clean 205/133

Front squats 

Shoulder OH 

 

Assistance: 

A. 10 min – bear hug walk. Done in 10m / 30ft sections. Complete as many as you can in time frame – sandbag or stone. HEAVY. AND use same for future buildouts 

B. HS hold – belly to wall :25 – :30 holds x 8-10. Rest starting at :30 and increase as needed 

C. Crossover symmetry