Monday

Warm up

3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
1 round of the following
– ARE squat twice through
– pvc wall angel x20
– tgu 3/side

Then

FITNESS-
A.  Front Squat; 5 reps x 4 sets, rest 60 seconds
B.  Thurster; 5.4.3.2.1 – rest 60 seconds – increase weight each set, and take the barbell off the rack each time.. focus on hip drive and movement efficiency through the reps
+
5 rounds for time:
2 wall walks
50′ kb FW
10 kb lunge steps

PERFORMANCE-
A.  Front Squat; 80-85% x 2 reps x 4 sets, rest 60 seconds
B.  Thurster; 5.4.3.2.1 – rest 60 seconds – increase weight each set, and take the barbell off the rack each time.. focus on hip drive and movement efficiency through the reps
+
5 rounds for time:
3 strict HSPU
6 weighted pull ups, 40/15#
10 Front rack lunge steps @ 135/95#




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