AM/Mono:
60-90 min ruck walk.
hR target 120-130
Warmup:
10 min bike @60-70%
5-7 min of thoracic mobility and rolling out
+
3 rds
10 pvc dislocates
:15 bike sprint
10 alt lunges
+
2 rds
:15 HS hold
10 hang scap squeezes push pull
5 squat jumps
+
3 rds of
5 strict pull-ups
5 push-ups downward dog
10 banded squat jumps
+
barbell
Prep
Weightlifting:
A. Split Jerk : 2RM + 1 x 2 @85%
B. Push Press : 4RM + 2×4@90%
C. Front Squat : 1 1/4 – 3RM; building on last week
Conditioning
A. MAP training @85% – sustainable , start to finish
Amrap 12
6 strict ring dips
12 heavy wall balls
12 ghd sit-ups
6 box jumps 40/30”
Rest 4 min
5 rds
20/15 cal c2 bike
20/15 cal ski erg
Rest 2 min
B. Running programming
50m HARD!
100m easy
Rest :30
X 10
+
800m x 3 cool down – rest 2:30