Monday 10/6

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout prep
ARE squats
bottoms up press
bear crawls x 10m
lateral goblet squats

then

Performance:

A.1 BS; 23×1 @ 70% x 2 reps x 4 sets, rest 60 seconds
A.2 CTB pull ups (butterfly or kipping) x amrap x 4 sets, rest 60 seconds
*if is more important to maintain good form here and do less reps then have a “broken” position and do more reps
+
30 wall balls, 20/14#
20 thrusters, 95/65
10 T2B
rest 2 minutes
x3 rounds for total working time

*thruster weight should be one that you can move @ a good pace. If the 95/65 slows down a bit too much drop to 75/55

Fitness:

A.1 BS; 23×1 x 4 reps x 4 sets, rest 60 seconds
A.2 Strict pull up variation x amrap x 4 sets, rest 60 seconds
+
25 wall balls, 20/14#
10 burpees
10 cal AB
rest 2 minutes
x3 rounds for total time




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