Monday October 21, 2019

AM - 20.2 redo (optional)

Reflect on your first attempt
Where can you improve?
How was your pacing?
How was the layout of equipment (can you reduce transition times)
how was your preparation, did you eat, sleep well.

Leave nothing as guesswork
If you are repeating. Repeat with purpose

AM - MOVEMENT / ENGINE PREP
MAX AEROBIC POWER 1
1:30 Row
1:30 Rest
x 6 Sets

MOVEMENT
EMOM 12
A - 5 Tempo AirSquats (full range, 6s negative)
B - 25ft Walking Lunges with reach overhead
C - On all Fours, Thoracic reach through
D - 25 Face Pulls

MAX AEROBIC POWER 2
1:30 Row
1:30 Rest
x 6 Sets

MOVEMENT
AMRAP 5
25ft Handstand Walk
50ft Front Rack KB Carry, 2 x 24/16kg

 

PM WORK

A) Snatch

3 x 3-3-3 Reps
2:00 Rest between Sets

This is 3 single reps, 10s rest, 3 single reps, 10s rest until you have done 9 reps x 3 sets.

 

B) Snatch Balance

6 x 2 Reps

Working Speed and Catch

 

C) Handstand Push-up 

Build to a 5 rep max for range 

 

D) Work

Every 3:00 x 4 Rounds
15/12 Calorie Assualt Bike
21 Wallballs
15 HSPU

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