Thursday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– back ext.
– TGU 1/side
– ARE Squat
– double unders

FITNESS-
A. DL; 3 reps @ 60% on the 45 seconds x 8 sets
B. Hang Power clean x 5 reps + GHD sit up x 5 reps – 4 minute amrap
C. 10 minute EmOM
odd = 20 seconds of wall balls
even = 20 sec. wall walks *if you trained yesterday then sub in 30 sec. am rap double unders or row sprint
+
30 sec. AB or row sprint @ max effort
rest 2:30
x5 sets

PERFORMANCE-
A. DL; 3 reps @ 60% on the 45 seconds x 8 sets
B. Hang Power Clean @ 75% of PC max – 4 minute am rap *every time you drop the barbell do (-1) am rap t2b
C. 10 minute EmOM
odd = 20 seconds of wall balls
even = 2 wall walks *if you trained yesterday then sub in 30 sec. am rap double unders
+
30 sec. AB or row sprint @max effort
rest 2:30
x5




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