Wed, 08.14.19

Allie

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Performance:

A. MAP training @70-80%

Amrap 10

100m shuttle sand bag run

10 alt side SqT clean & press w/ bag

10 Ghd sit-ups

* 80/60 ISH for sandbag. In that vicinity

Rest 4 min

Amrap 20

500m c2 bike

250m ski erg

10 suitcase dB step ups 20” w/ 50/35’s

5 bar muscle Ups

B. Bounding work

C. Recovery – athlete specific

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Competition:

(AM)

A. Snatch high pull (high blocks) @125% max snatch for 5×5

* use straps

B. 10 rds

10/8 cal bike @80%

1 Legless rope climb

C. Bounding

Step off drop, into forward bounding x 3

* spend 10 minutes building in height for Your rebounding

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(PM)

D. MAP training @70-80%

Amrap 10

100m shuttle sand bag run

10 alt side SqT clean & press w/ bag

10 Ghd sit-ups

* 80/60 ISH for sandbag. In that vicinity

Rest 4 min

Amrap 20

500m c2 bike

250m ski erg

10 suitcase dB step ups 20” w/ 50/35’s

5 bar muscle Ups

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