Saturday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-coaches choice

FITNESS-
A.1  Push press x 2 reps x 4 sets .. hold each rep for 2 sec. OH, rest 60 seconds
A.2  RDL to below knee x 5 x 4 sets, rest 60 seconds
+
10 minute amrap
5 DL
5 push ups
50 jump rope singles

rest 4 minutes

10 minute amrap
10 wall balls
10 kb swings
30 low box step ups

PERFORMANCE-
A.1  Push Jerk x 2 reps x 4 sets @ 70-75%.. hold each rep for 2 sec. OH, rest 60 seconds
A.2  RDL to below knee x 5 x 4 sets, rest 60 seconds
+
10 minute amrap
10 DL @ 185/125
10 ring dips
20 double unders

rest 4 minutes

10 minute amrap
15 wall balls, 20/14#
15 kb swings, 55/35#
15 burpees




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