Monday January 15, 2018

Monday January 15, 2018

Title: AM SESSION - POWER

 

  1. 3 Sets: 12:00 assault bike

*Consistent pacing, Z3-4 HR

 

Rest 4:00 between efforts

 

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Title: POWER ENDURANCE

 

A) PREP WORKOUT: AMRAP 14

150 Wallball

90 Double Unders

30 Muscle-ups

 

B) SKILL / GYMNASTICS:

Max Unbroken Toes to Bar

3 x 50% of reps above

**so if you hit 20.. complete 3 sets of 10 (ROUND UP odd numbers)

 

C) WEIGHTLIFTING:

Squat Cleans

3 x 5 @ 70%

2 x 3 @ 75%

1 x MEreps @ 80%

**the goal is touch and go reps

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