Thursday 9/4

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, lats, t-spine
+
3-5 minutes of workout prep
ARE squats
TgU x 3/side
russian kb swing
ghd sit up

then

Performance:

A.1 Push Press x 5 reps x 4 sets, rest 60 seconds.. hold each rep for 2 sec. OH and focus on the locked out position and good OH position
A.2 DL; 70% x 5 reps x 4 sets, rest 60 seconds
B. Sled push; 15 sec. @ high speed effort, rest 2 minutes x 3 sets
C. AB sprint; 30 sec. @ max effort – rest 2 minutes x 3 sets
+
9 minute EmOM
minute 1: 30 sec. hollow hold
minute 2: 30 sec. amrap double unders
minute 3: 3 wall climbs

“Fire And Ice”
20 minute run or
20 minute AD or
20 minute row

Fitness:

A.1 Push Press x 5 reps x 4 sets, rest 60 seconds.. hold each rep for 2 sec. OH and focus on the locked out position and good OH position
A.2 DL; x 5 reps x 4 sets, rest 60 seconds
B. Sled push; 15 sec. @ high speed effort, rest 2 minutes x 3 sets
C. AB sprint; 30 sec. @ max effort – rest 2 minutes x 3 sets
+
9 minute EmOM
minute 1: 30 sec. hollow hold
minute 2: 30 sec. amrap double unders
minute 3: 1-2 wall climbs

“Fire And Ice”
20 minute run or
20 minute AD or
20 minute row




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