Saturday 4/15/17

Pre-session Mobility Prep

A. 3:00 Assault bike @easy pace 
B. Squat Flow

C. Hip Rotation Flow

D. Ankle – Wall
Completed as written

1. Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA (As Heavy As Form Allows), rest 2 – 3 minutes between sets 
185# Across

B. Alternate between B1 and B2

B1. Strict press, rest 1 minute before B2

3 x 6 @ 72-76%

1 x AMAP (As Many As Possible) @ 72-76%

B2. Barbell bent over row – 4 x (12 – 10 – 8 – 6) @ AHAFA, rest 2 – 3 minutes before B1 
B1. 3x6 @105#(75%), 1x15 @105#(75%) 
B2. 12 @115#, 10 @120#, 8 @125#, 6 @135#

C. Rotate through C1, C2 and C3

C1. Single leg deadlift – 3 x 6 @ AHAFA, rest 30 seconds before C2
C2. Strict toes to bar – 3 x AMAP (as many as possible), rest 1 minute before C3
C3. DB incline bench press – 3 x 8 @ AHAFA, rest 90 seconds before C1

C1. 3x12 (6/6) @115#
C2. 12 reps/13 reps/14 reps 
C3. 3x8 @55# DB's 

2. Conditioning
A. 4 x (3 minutes work : 3 minutes rest)

500m Row

THEN (in the remaining time) AMRAP of

10 Thruster @ 40/30kg (95/65lbs)

10 Bar facing burpee
(Total time 21min.) 
1 Round + 5 Reps (Row 1:45.6/500m) 
1 Round +  4 Reps (Row 1:45.3/500m)
1 Round + 4 Reps (Row 1:45.3/500m)
1 Round + 4 Reps (Row 1:44.5/500m) 

3. Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow of your choice from video library
Completed as written, 10:00 AB + Shoulder recovery flow