Mono (its own session today)
2500m C2 bike at Hard Effort
2 min z2 pace
x 5 sets
*Damper 4,6,8,6,4
WL
A. Power Clean + Thrusters + Hang Squat Clean + Push Jerk + TnG Squat Clean + Split Jerk
E2MOM x 8 sets , into E3MOM x 6 sets
B. Front Squat
1 x 5 @75
1 x 3 @80
3 x 1 @80-90%
rest 2 minutes
85% x max reps
rest 3 minutes
80% x max reps
Conditioning:
A. Running Clock
AMRAP 20
Buy In: 1200m Run with Vest 20/14
into, AMRAP
5 c2b pullups
10 DB Bench 50/35
15 Goblet Squats
200m C2 bike
@ 20 min mark,
Run 1200m w/ Vest
+
Behind Neck Strict Press 4 x 7 , heavy, but TnG and positioning focus
SUCCESS-ARY
- 4 RDS, 15 pvc discloates + 20 banded scap squeezes
- #’d Cossack Squats x 6/ each side x 5 sets each side @31X1
- Banded Marching Sandbag bear hug x 1 min ; rest accordingly x 3
- DB RDL’s 4 x 8 @31X1
- DB Single Arm Rows x 10/ @31X1 x 4 sets
- Sled Reverse Drag x 100′ stints x 5 sets
- Banded Thoracic extension x 15/ each side x 4 Sets
- Crossover symmetry