April 17, 2016

 

a) WARM UP:

Slow, for quality, 10 Minute AMRAP:

  • 10 Empty Bar Cleans
  • 20 Calorie Row
  • 30 Double Unders (15 attempts – no singles)
b) STRENGTH:

Superset:

 

c) Interval Weight Training:

Part 1:  3 rounds of:

  • 5 power clean @ 80% of 1 rep max (can be dropped)
  • 90 sec row @ 90-95% effort

rest 2 min between rounds

After 3rd round, rest 5 mins.

Part 2: 3 rounds of:

  • 5 Front squats @ 80% of 1 rep max (from the ground)
  • 400 m run

rest 2 mins between rounds

After 3rd round, rest 5 mins.

Part 3:

  • Accumulate 20 burpee ring muscle ups (Scale: 1:1 Burpee Pull Up)
d) ACCESSORY WORK:

400m single arm farmer carry – heavy – every time you put the weight down, perform 5 single arm suitcase deadlifts.  Switch arms every time you drop.

e) RECOMMENDED MOBILITY:

  • calf stretch and smash with roller/lax – spend 3 mins each leg
  • T Spine and lat roll – spend 5 mins

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