Wed, 120518

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

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