COMPLETE:
am / mono:
6 min on / 2 min off
C2 bike
1st min :25 hard / :35 easy
2nd min: :35 hard / :25 easy
3rd min: :45 hard / :15 easy
4th min: 1 min hard
5th min: :15 hard / :15 easy x 2
6th min: :20 hard / :20 easy / :20 hard
X 5
Warmup:
5 min bike – smooth
4 min row :35 building / :25 easy
5 min of dynamic work (butt kicks , high knees, bear crawl, inch worms etc )
+
2 rds
12 alt db snatch (light side)
6 burpees step down step up
6 strict pull-ups
12 push-ups
+
3 rds
15 hollow rocks
10 Russian swings
10 muscle snatch
:15 bike sprint
Weightlifting / Strength:
a. Power Snatch : 2×3@77% of 1RM power snatch, 3×2 @80%, 3 x 1 @80-85%
b. Front Rack step ups: 10- reps alternating x 4 sets; HEAVY ACROSS here
c. Weighted Pull-ups; every 2:30 min ; hit heavy triple chin up at temp of #31X1…3 second down , 1 at the bottom while maintaining completely active upper; and a 1 count with chin over bar etc x 6 sets
#
Conditioning:
Sessions 1:
30/25 cal bike
10 hang power cleans
20 ghd situps (Assault or echo)
rest 6 minutes x 4 rds
***ascend in weight each round for HPC ; start 185-225/123-153 (modify accordingly)
:::::::::::::
Session 2:
4 rds
20/16 cal row
60’ HS walk
1 legless rope climb
1 Rope climb
20 alt box step ups 70/50 (1 db)
#
becomplete:
- 7 rds, NFT: :10 second ring support hold + 10 hang scap squeezes with pause at top + 15 banded scap squeezes + 12 db bent over rear fly’s
- Banded tricep extensions 4 x 20 each arm
- Ghd back extensions 3 x 10
- Reverse hyper 3 x 30
- Weighted side steps x 40’ x 4x each direction
- Crossover symmetry