Saturday June 10, 2017

1. Warm up:
A. 3 Rounds at RPE 6
15 Cal Row
15 Cal Ski
15 Air squats
6:30

B. Shoulder/Scap warm up
Completed

2. Strength:
A. 10 Sets
Slow pull snatch x 2 reps at 65%+
New set every 1:15
125, 135, 145, 155, 160, 165, 155, 155, 155, 155, 160

B. 4 Sets
Deadlift x 6 reps at 290# (80%) (max reps on the last set)
Rest 1 minute
Single arm DB press x 10/10 reps at AHAFA
Rest 2 minutes
DL: 290# (80%) x 6 reps x 3 sets
290# x 20 reps x 1 set
SADBP: 35# x 10/10 reps x 4 sets

3. Conditioning:
Alternate between A1 & A2 for 4 total intervals (A1, A2, A1, A2)
A1. Assault bike
30 Seconds at RPE 6
20 Seconds at RPE 8
10 Seconds at RPE 10
x 5 Sets

Rest 2 minutes before A2

A2. AMRAP 5 minutes
12 Alternating DB snatches, 50#
8 Burpee box jump overs, 24"
4 Bar muscle ups

Rest 2 minutes before A1

(Total time 26 minutes)

A1: 85 cals, 87 cals (172 cals)
A2: 3 rounds + 1 rep, 3 rounds even

Assault bike,
316-331w/30s, 400-425w/20s, 517+/10s
316-331w/30s, 425-450w/20s, 498-517w/10s

AMRAPs,
Alternating DB snatch 1-1-1... fast
Burpee box jump overs 30-35s
Bar muscle ups unbroken

4. Cool down:
A. 10 Minutes of Assault bike at easy pace
Completed