Thursday 11/6

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
Squat to hip raise x 10
TGU x 3/side – steady weight
partner strict leg raise x 10 total

then

Performance:

A. BN Snatch grip push press + OHS (3+1) x 3 sets
B.1 1/4 FS @ 105% of best FS x 3 reps x 3 sets *concentric portion only here
B.2 RDL to top of knee x 5 reps x 3 sets
+
6 minutes on the rower – damper of 10/8 – for max distance
30 sec. @ max effort
30 sec. rest

rest 3 minutes

6 minute amrap
2 wall walks
20m double kb front rack carry 55/35#
20 double unders

rest 3 minutes

6 minutes on the rower – damper of 10/8 – for max distance
30 sec. @ max effort
30 sec. rest

Fitness:

A. BN Snatch grip push press x3 x 3 sets
B.1 1/4 FS @ 105% of best FS x 3 reps x 3 sets *concentric portion only here
B.2 RDL to top of knee x 5 reps x 3 sets
+
6 minutes on the rower – damper of 10/6 – for max distance
30 sec. @ max effort
30 sec. rest

rest 3 minutes

6 minute amrap
2 wall walks
20m double kb front rack carry 55/35#
30 double unders

rest 3 minutes

6 minutes on the rower – damper of 10/6 – for max distance
30 sec. @ max effort
30 sec. rest




Leave a Reply

Your email address will not be published. Required fields are marked *