Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
– wall squat w pause
– scap retraction
– bottom up press x5
– double unders

FITNESS-
A.  Halting Clean grip DL w/ 2 sec. pause @ knee and mid thigh x 2 x 3 @ tough weight
B.1  Strict DB shoulder press @ 41×2 x 6 x 3, rest 30 sec.
B.2  Weighted back ext. to parallel *hold for 2 sec. here x 8 x 3, rest 30 sec.
B.3  row or ab x 25 sec. x 3, rest 60 seconds
+
3-4 sets @ 80-90% effort
200m run
12 kb swings
10 push ups
12 sit ups
10 wall balls
rest 3 minutes bt. rounds (goal is to keep times the same each round here).. switch up the order each time with where you start

PERFORMANCE-
A.  Halting Clean grip DL w/ 2 sec. pause @ knee and mid thigh x 2 x 3 @ 80-90%
B.1  Strict DB shoulder press @ 41×2 x 6 x 3, rest 30 sec.
B.2  Weighted back ext. to parallel *hold for 2 sec. here x 8 x 3, rest 30 sec.
B.3  row or ab x 25 sec. x 3, rest 60 seconds
+
3-4 sets @ 80-90% effort
200m run
18 kb swings, 55/35#
15/12 HR push ups
12 K2E
10 wall balls, 20/14#
rest 3 minutes bt. rounds (goal is to keep times the same each round here).. switch up the order each time with where you start

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