COMPLETE: (2 sessions)
Weightlifting:
A. Push Jerk : heavy single in 12 -15 min Max
Then,
80% x 2
75%x 3
70% x 5
B1. Barbell Bench w/ light bands x 5 reps
B2. 1 pegboard accent + 1 legless rope climbs
B3. Banded Scap Squeezes x 20 reps
x 6 supersets
Conditioning:
MAP Training @75-80%
AMRAP 10
10 heavy wall balls
10 t2b
10 box jumps 30/25 *step down
Rest 4 min
AMRAP 10
10 OHS 95/63
10 pull-ups
10 db burpee deadlifts 50/35’s
Rest 4 min
4 min bike @80%
2 min @50%
4 min @90%
Into 5-7 min flush
BECOMPLETE:
- Sled work: 50’ sled pull + 50’ sled push x 7-8 sets. Can alter weights between pulls
- Jerk drive 5 x 5 @ max front squat weight
- Weighted pistols x 6 each side x 3-4 sets
- Single arm Ring rows x 6 x 4 each side
- Side lateral box step ups, single Kb front rack same side x 6 each side x 4 sets
- Sorenson hold x 1 min x 3 sets
- Supersets: Db rear fly’s x 15 + oh plate Tri extension x 10 x 5 sets
- Crossover symmetry