Warm Up
For Quality
Assault Bike, 8 mins
1 min slow
30 secs mod
20 secs fast
-- then --
2 rounds of:
1 min Wall Sit
1 min Plank Hold
1 min Pull-up Bar Dead Hang,
Weightlifting
Week 8
I. Barbell Complex
5 sets
7 Hang Power Clean + 7 Hang Power Snatch + 7 Overhead Squats
Rest 1:30 mins between sets
Goal:
Build in weight in each set. Keep each movement unbroken, but drop between the different movements.
II. Every 2 mins x 6 sets: Overhead Walking Lunges
50ft. (16 reps)@ Build to heavy
Off the rack
III. Every 2:30 mins x 6 sets: Back Squat
2 x 3 reps @ 70%
2 x 2 reps @ 75%
2 x 1 rep @ 80%
Conditioning
Option 1
3 Rounds for Time
100ft. (30 reps) DBs Front Rack Walking Lunges
13 Chest to Bars
21 Double DB Hang Snatch
RX 35 / 25 lbs
Scaled 30 / 20 lbs
Option 2
Every 3 mins x 4 sets
14 / 10 cal Bike
2 Rope Climbs / 6 Strict Pull Ups
max reps in remaining time Sandbag Cleans
RX 150 / 100 lbs
Scaled 100 / 70 lbs
Sandbag Sub:
Power Cleans
(similar weight for singles)
Yorumlar