Tuesday A.M. Barbell Density + UB Density
A.M.
Snatch Warm Up **rest as needing during or b/w rounds. Focus on perfect movement
2-3 sets w/ 45# bar
3 x Snatch RDL
3 x Snatch High Pull
3 x Muscle Snatch
3 x OHS @ 33X1
3 x Tall Snatch
3 x Hang Power Snatch + OHS
Complete
+
16 min EMOM
1st- 7 Hang Power Snatch, 115#
2nd- 5 Muscle Ups
Complete
+
16 min EMOM
1st- 10 Power Clean, 115#
2nd- AMRAP HSPU’s, 20 sec
20.19.19.17.17.16.16.16 (140 reps)
P.M. Threshold Mixed Training
10 min @ high consistent effort
7 Overhead Squats, 165#
14 GH Sit Ups
21 Cal Bike
4+12 (5 GH Sit Ups)
6 min rest
Row 2k @ 90-95% MAS score
7:08.4 (1:47.1 avg/500m)
Splits: 1:45.2, 1:47.0, 1:48.2, 1:47.9
6 min rest
10 min @ consistent effort
20 Wallball, 20#
20 Pull Ups
20 Cal Row
3+48 (8 cal row)
No comments:
Post a Comment