Active Recovery
A. Z1 Work (Run, Row, Bike) 20-30 minutes @ 70% intensity
B. Mobility Work 20-30 minutes (body part specific)
C. Get out and enjoy yourself for and hour
6/9/2015
A. Strict Press - 3 reps @ 75-80% every 2 minutes x 10 minutes
B. Bench Press 1 x 8 reps @ 70% of 1RM
C. Muscle Ups - 5 sets of 5 UB AFAP (Girls hit 1-3) - be aggressive but smart
D. Band Face Pulls - 4 x 12 reps rest 60 seconds (hold squeeze for 1-2 seconds on each rep)
+
EMOM (for as long as possible or 30 minute cap)
odd - 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
even - 15/10 Calorie Row
B. Bench Press 1 x 8 reps @ 70% of 1RM
C. Muscle Ups - 5 sets of 5 UB AFAP (Girls hit 1-3) - be aggressive but smart
D. Band Face Pulls - 4 x 12 reps rest 60 seconds (hold squeeze for 1-2 seconds on each rep)
+
EMOM (for as long as possible or 30 minute cap)
odd - 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
even - 15/10 Calorie Row
6/8/2015
A. Back Squat - 20RM (1 attempt - look to hit 70-80% of 1RM)
B. Sotts Press - 3 x 5 *light* - treat as warmup for snatch
C. Snatch - EMOM x 12 minutes (1 rep)
*55%, 65%, 75% x 3, 80%, x 5, 85% x 2*
D1. Stiff Legged Sumo DL x 25 reps AHAP
D2. L-Sit Hold x 30 seconds rest 2 minutes x 3 sets
+
500m Row @ 90%
rest 90 seconds on rower
500m Row @ 95%
B. Sotts Press - 3 x 5 *light* - treat as warmup for snatch
C. Snatch - EMOM x 12 minutes (1 rep)
*55%, 65%, 75% x 3, 80%, x 5, 85% x 2*
D1. Stiff Legged Sumo DL x 25 reps AHAP
D2. L-Sit Hold x 30 seconds rest 2 minutes x 3 sets
+
500m Row @ 90%
rest 90 seconds on rower
500m Row @ 95%
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