Tuesday 071117

Athlete: Chris Anderson joining the 40-44 masters division this year

Warm-up/Activation

Running Clock

“0-3”

Bike @60-70%

Directly into,

“3-6”

Bike intervals

:30 sec bike

5 burpees **stepping down & up

X3

“8-16”

AMRAP 8 **warm-up pace

10 single arm DB rows w/pause@top **5 each arm

10 single arm DB thrusters **5 each arm

10 GHD sit-ups

10 air squat box jumps **stepping down

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Mobility

**Focus should be hips and front rack position to help with catch position of the clean. No rolling out unless absolutely needed. Mobility session should be banded/position stretching. About a 10-12 minute session.

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Strength 

Running clock

“0-10”

**To prep for BB movement and climb to starting percentage

“10-25”

Every :90 sec: 2 Hang Squat Cleans

x10

**Starting @60%(max clean), every :90 sec you will perform 2 hang squat cleans, ascending in weight every set. Goal is no misses, climb accordingly.

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Conditioning

AMRAP 12 @80%

300m run

30’ DB front rack lunge @50/35

15 T2B/18 Knee tucks

 

**Sustainability pace from start to finish, holding around 80% effort throughout.

**55+: 35/20#

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Be Complete

Reverse Hyper: 3 x18-20 @20-25% of back squat

**Alternative options:

Opt 1. BB good morning: 3 x12-15 **manageable weight

Opt 2. Weight GHD back extensions: 3 x12-15 **back rack BB

Single Arm DB rows: 4-5 x6-8 w/pause @top