Monday May 7, 2018

MON- SN/ CL/ DL/ ROW

 

Daily Warm-up

10 mins easy Bike

3 x lunge complex (10 reps each position)

Lateral R

Lateral L

 

AM CARDIO

3:00 Windows

Run 400m

AMRAP

12 Cal assault bike

6 Burpee

Rest 1 min

x 10 sets

 

LIFT

Snatch:

Every 2:00 x5

1 snatch Pull, 1 Power Snatch, 2 Squat snatch

 

Every 1:30 x5

1 power snatch, 2 squat snatch

 

Every minute x5

2 Squat snatch

 

LIFT II

Clean and jerk

12:00 To establish a Heavy Triple (singles)

 

Then:

3 x 3, 90% heavy triple.

 

LIFT III

Clean Grip Deadlift

5 x 2, 120% Clean & Jerk triple.

 

WORK

AMRAP 5:00

5 Ring Muscle Ups

10 Thrusters, 60/ 40

50 Double Unders

 

Rest 3:00

 

AMRAP 5:00

100 Double unders

20 Thrusters, 60/ 40

10 Ring Muscle Ups

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