Part A:
Skill and drill, and or strength make up session -
Take 12 minutes and work on a new skill or work on movements that need some more improvement. Keep the volume and intensity low if this is your 5th day this week. Monday is volume legs again.
then
teams of 2 complete the following:
then
teams of 2 complete the following:
10 rounds for time - switching every round
5 db burpee squat clean thruster @ 35/25# per hand
5 T2B
15 double unders
5 T2B
15 double unders
Monday session:
Fitness:
A1 BS; 23x1 x 4 reps x 4 sets, rest 60 seconds. Be conservative with weight here. Mind the tempo.
A2 Strict pull up variation x amrap x 4 sets, rest 60 seconds
+
25 wall balls,
10 burpees
15 cal AD
rest 2 minutes
x3 rounds for total time
A1 BS; 23x1 @ 70% x 2 reps x 4 sets, rest 60 seconds. Note the tempo. Stick to it.
10 burpees
15 cal AD
rest 2 minutes
x3 rounds for total time
Performance:
A2 CTB pull ups (butterfly or kipping) x amrap x 4 sets, rest 60 seconds
*it is more important to maintain good form here and do less reps then have a shitty position and do more reps
*it is more important to maintain good form here and do less reps then have a shitty position and do more reps
+
30 wall balls,
20 thrusters, 95/65
10 T2B
rest 2 minutes
x3 rounds for total working time
*thruster weight should be one that you can move @ a good pace. If the 95/65 slows down a bit too much drop to 75/55
20 thrusters, 95/65
10 T2B
rest 2 minutes
x3 rounds for total working time
*thruster weight should be one that you can move @ a good pace. If the 95/65 slows down a bit too much drop to 75/55
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