Wed, 04.01.20

COMPLETE:

Weightlifting:

A. OHS: 3 reps, :5 hold pause standing up, 3 reps ; to max for day in <18 min

B. EMOM x 10 : power clean + Push Jerk l starting 75% ascending accordingly

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Conditioning:

A, MAP Training; sustainability output, start to finish (same pacing)

AMRAP 5

7 hang power snatch 75/53

5 db step overs 50/35’s

3 bar muscle ups

Rest 3 min

Then, repeat amrap

Rest 3 min

AMRAP 5

10 / 8 cal rower

5 box jump overs

1 pegboard accent / legless rope climb sub

B. “GRIFF”

Run 800m

Run 400m backwards

Run 800m

Run 400 backwards

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Becomplete:

“Running Recovery”

A. 2 min couch stretch each side

B. 2 min lax ball foot rollout each side (ball, PVC, whatever you have)

C. 3 min deep squat hold (drive knees out)

D. Dynamic ankle stretch (https://www.youtube.com/watch?v=Ruy4yYSK7R4) x 2-3 each side

+

Athlete specific recovery today