Monday June 19, 2017

Session 1:

1. Warm up:
A. Row 2k at RPE 6-7
7:27.5 (1:51.9 pace)
B. Squat prep/Glute activation
Completed

2. Strength:
Back squat
6 x 6 at 75% (225#)
New set every 2 minutes
225# x 6 reps x 6 sets (no belt)

3. Strength:
EMOM for 10 minutes
1 Power clean, start at 75-80% and build over the 10 sets
165 (79%), 165, 175, 175, 185, 185, 195, 195, 205, 210 (pr)

4. Conditioning:
4 Rounds
8 Power cleans, 185#
24 Ski erg (cals)
12:00 flat

Power cleans 1-1-1...
Ski erg 1210+ cal/hr

5. Gymnastics/Skill:
EMOM for 15 minutes
2 Muscle up + 1's
*Max reps on last set
Completed, set 15 = 7 reps

6. Cool down:
A. 10 Minutes of Assault bike at easy pace
Completed
B. Crossover symmetry (3 rounds of routine w/ handstand holds)
Completed

Session 2:

7. Conditioning:
12 Rounds
30 Seconds of Assault bike for max calories
30 Seconds of Rest
17, 14, 14, 14, 14, 13, 12, 14, 13, 13, 13, 14 (cals)
Total 165 (cals)
Total time 11:30

+ 10 Minute cool down on Assault bike
Completed