Recovery Day A.MAP TRAINING @70-80% – sustainability Amrap 14 300m run 7 strict ring dips 14 box jumps (step down) 7 dB devils press Rest 5 min Amrap 14 50 Single Unders 50m farmers Carry (shuttlerH 5 deadlifts 275/ 183 50m shuttleRun 50 singles / B. Bent over barbell row 6 x 6 C. Front …
A. Power Clean 1.1.1.1.1 from mid blocks (@ knee); to max weight for day B1. Weighted Pullups ups 3.2.1 cluster; to max weight for day – no more than 3 working attempts B2. Ring support Hold x :15-:20 C. Repeats 1 pegboard accent 20 GHD Situps 3 clean and jerks @75% 40 double unders 500m row …
COMPLETE: A. OHS : 5RM + 1×5@90% B. Tall Squat clean x 2 + Jerk; Every :90 x 10 / Conditioning: A. 4 rds 10 cal assault bike 200m run (6-8-10-12) Thrusters (115/83-135/93-155/103-175/113) Bar facing burpees – Weight increases on bar each round. B. Bike :40 hard / :20 easy x 5 min Into 5 …
A. Deadlift: heavy single in 18 min. 3 attempts at anything above 90% B. 30-20-10 reps for time: Toes-to-bar Kettlebell lunge (yards) W 24-kg kettlebells M 32-kg kettlebells – front rack holds B. 10 rounds: 440-meter bike sprint (c2) 1 legless rope climb (15 ft.)
COMPLETE: Weightlifting: A. SqT Snatch Minutes: 0-3 : 5 squat Snatch @75% 3-6: 4 squat snatch at 77% 6-9: 3 squat snatch at 80% 9-12 3 Squat snatch at 83% 12-15 2 squat snatch at 85% 15-18 2 squat snatch at 87-88% 18-21 1 Squat Snatch 90% 21-25 AMRAP squat Snatch’s 90% target, 93% max …
Weightlifting Wed!! / A1. bench press : heavy 5, heavy 3, heavy singles A2. Superset: 10 pvc dislocates and 15 banded scap squeezes B1. Ring suppprt hold x :10-:15 B2. 15 ghd sit-ups X 5-6 sets C. MAP @70-80% AMRAP 12 5 strict hspu (deficit those who can but keep UB) 10 alt Pistols 15 …
COMPLETE: A. Power Snatch (mid blocks) 5RM + 3×5@90% B. OHS at 42X1 to 3-4 reps x 4 solid working sets; focus is tempo and stability C. Clean Pull from 1” deficit at 95-100% x 2-3 reps x 4 workings set D. Run / Pull 9 rope climbs 1600m run (1 mile) 7 rope climbs …
Complete; Weightlifting: A. Split Jerk w/ :2 pause in dip + :2 pause in catch ; to heavy double for the day <18’min B. Strict press 5-3-1 – heavy 5 rep , heavy 3 Reps heavy singles C. Front SqT: every :90 min x 1 rep – starting at 70% – climbing by #10 jumps …
