Warm-Up | Performance
One set of:
Assault Bike x 3 minutes nasal breathing only
Followed by..
Two sets of:
Single-Arm Dumbbell Push Press, Left x 5 reps, right into
Dumbbell Waiter’s Carry, Left x 50 feet
Single-Arm Dumbbell Push Press, Right x 5 reps, right into
Dumbbell Waiter’s Carry, Right x 50 feet
Broad Jump x 3 reps, each for max distance
Nose to Wall Hold x 30 seconds
Then…
A.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk
*Sets 1-2 = 55-60% of 1-RM Push Press
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Pull-Ups
15/10 Calories of Assault Bike
Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.
did cleans up to 165#
A. 100-100-120-120-130-130-140-145
B. scaled to
12 cal echo bike
10 ttb
7 hspu green band
10 pullups
12 cals echo bike
3:07/3:06/3:12/3:12
75/85/95/105/115/120/125/130
3:00/2:56/3:25/4:10(blew up)
A. 55,65,75,75
B. 10cal bike
9 pike push ups
50 m run to a pull up bar
12 banded pull ups
12 toes to space
Rested 1:20-1:30
A. Up to 135
B. Deadlifts from yesterday
Done at 285
C. 2 mile slow training run
A. Ok
B. Modified as follows:
13 cals row
30 mt shuttle run between rower and pullup bar
10 t2b
7 shspu
10 pullups
30 mt shuttle run back
13 cals row
3:05-3:07-3:10-3:25
A. 40/50/55/55/60/60/60/65
B. 1′ stationary bike 8/10 rpe
10 ttb
8 hspu
10 pull ups
1′ stat.
# ~> 90″ rest every round