Saturday, 080517

Wake up
Bike intervals: 7 mins total
2 min @60%
–
1 min @80%
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:15 sec easy/:45 sec hard
–
:30 sec easy/:30 sec hard
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:45 sec easy/:15 sec hard
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1 min @60%
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Warm-up
2 Rounds
12 Lunges
6 push-ups
12 kips
100m run
–
3 Rounds
5 burpees
7 air squats
9 kipping knee to chest
5 BB hang squat clean thrusters w/a pause @top
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Mobility
Thoracic/Lat stretch :30 hold/:05 sec rest x2 sets
**https://www.youtube.com/watch?v=dGfR-qD7V-Y
Bande hip Flex/ext. stretch :60-:90 sec **each
**https://www.youtube.com/watch?v=I3Jd3on4Bak
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Weightlifting
Clean & Split Jerk
+
Drop set @75%: 2 sets x1 rep w/2 sec pause in the clean catch and split jerk catch
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Conditioning
AMRAP 14
DB push-up + 2 DB rows x5 reps @50/35
10 T2B
50’ft sled push @255/215 **total weight
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**1 rep of Push-up+DB rows: Hands on DBs, perform one push-ups + single arm DB row + single arm DB row in the push-up position. Repeat 4 more.
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**55+: DB @35/20#; Sled @215/165 total
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BE Complete
1. Goodmornings w/BB (ascending in weight): 3 sets x15 reps
2. Ring support holds: 3 sets x:15-:20 sec
**https://www.youtube.com/watch?v=8VFimOaxdeg

3. 3-4 mins rolling out calves

4. 3-4 mins rolling out hip flexors