COMPLETE: WL+ and Conditioning (separate sessions todays)
Weightlifting+: (one session)
A. Thruster 5 x 3 @80-85% of max Thruster
B. 10-9-8-7-6-5-4-3-2-1
DB Bench Press
Glute Ham Raise
DB Box Step Ups 70/50’s
C. RDL 4 x 6
/
Conditioning: (another session)
MAP Training @70% – movement focused
AMRAP 15
3 bar muscle ups
6 Ring Pushups
9 Front Squats 95/63
12 cal Ski erg
rest 5 minutes
5 rds – continuing at 70%
.25 runner or 400m (if running outside)
15 GHD Situps
90′ Farmers Carry (heavy – 70/53’s minimum)
50′ HS walk w/ S curve set up
+
1. 5 rds of 15 banded scap squeezes + 10 db bent over rows + 15 banded face pulls + 10 pvc dislocates.
2. 20-30 minutes of foam rolling and mobility; athlete specific