AM or Mono Piece add:
Bike
3 min x 9 sets
60-70-80% Resting :90 min between
Then, 75-80-85% resting 2:30 min
Then 85-90-95% resting 3:30 minutes
Weightlifting:
A. OHS : 7 sets of 5, building
3 sets @80+ %
Target > weight than prior 5×5 weeks
B1. Hang power clean 5×5 – tng and heavy focus
B2. 3 x seated box jumps
B3. Slam ball throw , up and over x 3
Rest 2 min between sets
Skill: triple bounding
10 min of work
Triple bound
Forward direction
Conditioning:
MAP Training @70-80%
AMRAP 10-12
3 muscle Ups
6 Russian kB (AHAP)
12 ghd Sit-ups
Rest 4 – 5 min
AMRAP 10-12
3 power Cleans 185/133
6 ring dips
12 cal bike
Becomplete:
- Banded side step x 40’ x 5 set each direction
- Reverse hyper 4×20
- Barbell Hip Thrust 4 x 12
- Weighted plank hold 4 x 1 Minute
- KB windmills 3 x 6 each direction
- Banded thoracic stretch (twisting on all fours) 4 x 15 each direction
- Crossover symmetry protocol