Am:
A. Bike
5 min @70-80%
Rest 1:30
5 min @90+%
Rest 3 min
5 min @little harder pace than initial
Rest 3 min
5 min @90+%
Into 5 miN cool down
.
.
PM:
A. Back SqT :
:15 back rack hold w/ light bands
Rest :30 then,
5 rep Heavy
X 5 sets ascending with an attempt at 5RM with light bands if there. Make sure before each set, you unrack the bar and stand for :15. Your unrack weight at least 20% heavier than attempts you’re making. Then strip and :30 later perform your set.
B. MAP training
AMRAP 7 @90%
4 burpee muscle Ups
8 t2b
12 wall balls
Rest 3 min
AMRAP 7 @80%
2 snatch 155/108
4 bar muscle ups
40’ HEAVY yoke Carry
Directly into 10 min row :30@80% :30 easy
+
20-30 min recovery / mobility and athlete specific progessions
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Performance: 1 session
A. Back SqT :
:15 back rack hold w/ light bands
Rest :30 then,
5 rep Heavy
X 5 sets ascending with an attempt at 5RM with light bands if there. Make sure before each set, you unrack the bar and stand for :15. Your unrack weight at least 20% heavy. Then strip and :30 later perform your set.
B. MAP training
AMRAP 7 @90%
4 burpee muscle Ups
8 t2b
12 wall balls
Rest 3 min
AMRAP 7 @80%
2 snatch 155/108
4 bar muscle ups
40’ HEAVY yoke Carry
Directly into 10 min row :30@80% :30 easy
+
Recovery
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Masters:
Warmup:
1 min row
2 Rounds
5 strict pull-ups
10 push-ups
–
:45 sec row
2 Rounds
30’ft running high knees
30’ft running butt kicks
30’ft high skips
–
:30 sec row
10 v-ups
10 BB push presses
10 BB goodmornigs
5-7 kipping pull-ups
#
A. Back SqT :
:15 back rack hold w/ light bands
Rest :30 then,
5 rep Heavy
X 5 sets ascending with an attempt at 5RM with light bands if there. Make sure before each set, you unrack the bar and stand for :15. Your unrack weight at least 20% heavy. Then strip and :30 later perform your set.
B. MAP training
AMRAP 7 @90%
3 burpee muscle Ups
6 t2b
9 wall balls
Rest 3 min
AMRAP 7 @80%
2 snatch 135/93 115/83 etc
3 bar muscle ups
40’ HEAVY yoke Carry
+
Directly into 10 min row :30@80% :30 easy