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Ax4-5; working up in weight
A1. Close Grip Bench Press x8; 30x1
A2. RFESS x6-8 each leg, 30x1 [weighted if possible]
Bx3-4; working up in weight
B1. Single Leg Deadlift x8 each leg; 2020 tempo [holding KB/DB]
B2. Dragonfly x5; slooow eccentric
C. Time Trial:
Signal Run or 2K Row - Players Choice
A. Squat Snatch; Build to a 1RM in 15 minutes
B. 8 min AMRAP; 75% of max for max rep squat Snatches
C. 5 min AMRAP Strict Pull Ups Max unbroken pull ups, then remaining time is max pull ups total 2 scores - 1: unbroken 2: Total including unbroken
A. 5 min on; 2 min off x6 stations;
1&4;
Farmers Walk 100'
10x Sit Ups
10x Overhead Walking Lunge [5x each leg; 45/25#]
2&5;
Row 100m
10x Wall Ball Sit-up
50x Jump Rope Passes [singles or doubles]
3&6;
Run 100m
10x Back Extension
10x Lemon Squeezers [aka suit-case sit ups]
start at any station - rotate through in order
Ax3. Gymnastics Skill warm up;
A1. Banded Muscle Up Transition x5
A2. Hollow Rock x20
A3. Handstand Hold x20-30 sec not for score - for quality
B. "Nate" 20 min AMRAP
2x Muscle Up
4x HSPU
8x KBS 70/53#
C. Finsih with mobility - especially shoulders 5-10 min
A. 3 position - Power Snatch; High Hang, Hang, Floor
one set every 2 min for 12 min; [6 sets]
working up in weight to a moderate load about 70% of max snatch
B. 3 Sets
Snatch Extension x5 @90-100% of 1RM Snatch
C. 15 min Alt EMOM [5x each]
C1. Row 150m
C2. Double Unders x30 seconds effort
C3. Toes to Bar x10-12 reps
A. Back Squat; Build to 1RM in 20 min;
Then -
B. Max reps at 85% - 1 attempt [Nueromusclular endurance test]
C. For time:
12x Thruster 135/95#
12x Burpee Over Bar
12x Squat Clean
12x Burpee Over bar
12x Shouder to Overhead
12x Burpee Over Bar
12x Thruster