Warm Up
3 rounds of:
Row, 1 min
Single Arm Banded Lat Stretch, L 45 secs/R 45 secs
10 Back Extensions
12 Air Squats
-- then --
Mobility of Choice, 5 mins
Weightlifting
Week 8
I. For Time
10 - 8 - 6 - 4 - 2 TNG Power Snatch
Rest 2 mins
10 - 8 - 6 - 4 - 2 TNG Power Snatch
Rest 2 mins
10 - 8 - 6 - 4 - 2 TNG Power Snatch
RX 135 / 95 lbs
Scaled 95 / 65 lbs
II. Every 2:30 mins x 4 sets: Overhead Squats
2 x 7 reps @ 65%
2 x 5 reps @ 72%
1 x 5 reps @ 75%
Conditioning
AMRAP 15
50 Double Unders
25ft. Handstand Walk
14 DB Snatch
15 / 11 cal Assault Bike
RX 50 /35 lbs
Scaled 35 / 25 lbs
HWalk Alternative:
2 Wall Walks
Machine Subs:
20/16 Concept 2 Machine Calories
Accessory Work
4 Rounds for Quality
100 ft. DB / KB Overhead + Front Rack Carry,
Hand Over Hand Sled Pull, pick load, 100 ft
25 Banded Face Pulls
Comments