Saturday, 090217

**Monday kicks off our de-load week

Prep
2 mins rolling out chest
10-12 push-ups w/pause @bottom & top
#
Warm-up
4 Rounds
:45 sec bike **legs & pressing with arms
30 ft’ bear crawl
5 KB hang power cleans **each 5 on one, then switch
5 burpees
#
Mobility
Thoracic/Lat :30 sec hold/:10 sec release x2
Banded Front rack :30 sec stretch
Kneeling dorsiflexion stretch :20 sec stretch
#
Weightlifting
A1. Bench press: build to a heavy 8 **Touch and Go; no pausing @bottom/top **explosiveness is the focus
+
A2. Banded face pulls: 4 x12-15 reps
**This should be attack with same efforts you put into your bench press
**A1 & A2. is a superset. Once you start making actual attempt towards your 8 rep, start to add in your banded face pulls
#
Conditioning
For Time
21-18-15
Thrusters @105/73
C2B
**Rest 3 mins
15-12-9
Thrusters 135/93
Ring Dips
**Rest 3 mins
9-6-3
Thrusters @165/113
MUs
55+:
Thrusters:
@75/53 + pull-ups
@105/73 + close grip push-ups
@135/93 + Burpee C2B
#
BE Complete
1. 200m KB front rack walk **heavy
2. Accumulate 3 mins in bottom of OHS w/BB **no weight
3. 7-10 mins of athlete specific mobility/stretching

1 thought on “Saturday, 090217”

  1. Weightlifting: 195, 215, 235, 255
    Conditioning: DNF completed first 2 C2B and Dips. Psychology quit on the round 3.
    Be complete:Done

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