WLA. Tng 3 Rep squat snatch w/ :3 eccentric each rep from hip to ground each tng ;Climb to heavy for the dayB. Back squat3 x 9 @72%2 x 7 @75%1 x 5 @78%Rest 4 minMax reps At 81%. Conditioning:A. 21-15-9Power cleans 155/103Db bench 70/50’s400m sandbag run Rest 5 min B. 21-15-9ring muscle ups800m run …
Rest day
Wed, 05.31.23 AM:A1. Squat clean thruster : 2 rep – ascend in 6 sets – speed as focusA2. Row 18/14 calA3. 15 burpee over rowerRest 3 min btwn setsB. 20 Bike @60-70% PM:A. MAP TRAININGAmrap 14@7”%3 bar muscle Ups36 double unders12 alt single leg box squats (just below parallel)9 Russian on swings Rest 4 min …
WLA. 2 tng power snatch + 2 ohs + hang power snatch + ohs ; climb to heavy in complex in 18 min Conditioning:A. 5 rds20 Alt hang db snatch 55/4050m heavy sled push18 cal skiRest 3 min btwn B. Bike20 min of :30 hard / :30 easy BECOMPLETE:
“Memorial Day MURPH” With 20/14 vest 1 mile run 100 pull-ups 200 pushups 300 air squats 1 mile run
Rest Day
A. 4 Rds400m ski4 rope climbs8 sandbag over shoulders 150/10015 db box step overs 50/35’sRest 1 min between rds B1. Strict weighted pull-ups x 5B2. Deficit belly to wall x 4-6B3. 25’ double kb oh walking lungeRest 2-3 min x 6 Team BECOMPLETE
AM:A. Back Squat up to heavy single in 12 minutes,rest 1 minamrap 8 at 87% (re rack when needed)B. 21-15-9Clean & Jerks 155/108c2 cal bike @D82x GHD Situps400m Run Pm:A. Squat Snatch to heavy single for the daythen, 3 singles at 90% of todays heavy2 singles at 85% of todays heavy1 single at 80%B. 9-7-5Shoulder …
WLA. Power Snatch TnG Reps – heavy 5 and heavy Singlethen,B1. 85% of A for 3 singlesB2. Superset triple fwd bounding x 2B3. Banded Squat Jumps x 10 (no more than 5 sets of these)x 5 sets Conditioning:MAP TrainingAMRAP 15 @70%2 wall walks4 bar muscle ups8 russain swings 70/5316 crossovers320m c2 bike rest 3-4 minutes …
AM:Row1250m rows x 6Rest 2:30+Seated strict Press 6-4-2-6-4-2-6-4-2 wave PM: A. Seated behind neck snatch grip strict press 8-6-4-4-4 * using yest as gage. Adaption with position. We will rest this tomorrow. B1. T bar rows (use towel if for nothing else or set up) 5 x 10 reps B2. Belly to wall strict hspu …
