Monday Strength: Box squat (2-1-1) 6-6-4-4-2-2 Conditioning: AMRAP in 16 minutes E2MOM run 200m Max in remainder Power cleans alternating the next round with power snatch, 4 rounds of each Rx = 60/40kg Tuesday: Strength: Push press 3-3-3-3-3 Conditioning: 16 muscleups/ 24 HSPU/ 50 KB swings @ 24/16kg 8 muscleups/ 12 HSPU/ 25 KB swings @ 24/16kg 4 muscleups/ 6 HSPU/ 12 KB swings @ 24/16kg * scale band or reps as with ring dip + row ~ cap 18:00 Wednesday: * new warmup ~ gait focus Mobility OHS static 3 x - lateral lunge bounds x 5 each - rev lunge to high knee march x 5 each - bounding high knee 20m - 40m partner resisted lean march Plyo strength: A1: 5 seated box jump A2: 10 DB split jump x 5 Conditioning: E2MOM x 4 rounds (24 minutes) 0-2: 10 burpee vertical reach to 1ft 2-4: 2 minute AD @ consistent moderate pace rx aim 65-70/ 60-65 rpm 4-6: 5 x 20m fwd/ back sprints Rx reps ~ scale as needed SWOD Push jerk 3-3-2-2-1-1 Heavy DT 5 rounds 12 deadlifts 9 hang power clean 6 STO @ 92.5/65 Thursday: Strength: Deadlift from deficit 6-6-4-4-2-2 Conditioning: 200m farmers walk (buy in) 3 rounds 15 T2B 15 deadlift @ 100/70kg 15 pullups Friday: Power development: 5 rounds for accumulate reps/ resting 1 minute between movements A1: 5 broad jump (metres) A2: 45 second row (cals) Skill: Your benchmark DU score for time * EMOM 10 abmat situps ~ cap 7:00 Conditioning: 75 wall balls * E2MOM 100m MB carry
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