Friday June 9, 2017

1. Warm up:

A. 4 Rounds at RPE 6

10 Cal Assault bike

10 Cal Ski erg

10 Air squats

6:33

B. Shoulder/Scap warm up

Completed

2. Strength:

A. 4 Sets

Front squat x 3 reps at 220# (90%)

Rest 1 minute

Bench press x 6 reps at 150# (79%)

Rest 2 minutes

*Last sets of both are max reps

FSQ: 220# (90%) x 3 reps x 3 sets

220# x 5 reps x 1 set

BP: 150# (79%) x 6 reps x 3 sets

150# x 11 reps x 1 set

3. Conditioning:

A. AMRAP 20 minutes

18 Cal Row

15 Front squats, 115#

12 Push jerks, 115#

Rest 30 seconds

15 Cal Row

12 Front squats

9 Push jerks

Rest 1 minute 

4 Rounds at 19:54 (3:51, 4:17, 4:24, 4:22)

Rowing at 1:46.0 avg. pace

Front squats unbroken

Push jerks unbroken 

4. Gymnastics/Skill:

A. EMOM for 30 minutes

Min 1-10: 3 Bar muscle ups

Min 11-20: 3 Ring muscle ups

Min 21-30: 6 Strict handstand pushups to 2" deficit 

*Form focus

Completed, 30/30/60 reps

B. 3 Sets

Supine GHD hold x 1 minute

Rest 3 minutes

Completed

5. Cool down:

A. 10 Minutes of Assault bike at easy pace

Completed