Warm up
Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges
Endurance
On a 30 min running clock:
-- From 0:00 to 9:00, AMRAP:
12/10 cal row
9 toes to bars
6 double DB devil presses 50/35 lbs
-- From 9:00 to 12:00, rest
-- From 12:00 to 30:00:
5 rounds for time
18 wall balls 20/14 lbs
12 burpees over bar/KBs
6 cleans [BB: 165/115 lbs or double KBs 32/24 kg]
Note: Use the past cycle Wednesday trainings to decide on your strategy on how to break the sets and tackle your transitions / rest in both pieces of today.
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Box Squats Warm-up sets
Box Squats
Every 1:30 Mins for 8 Sets
1 Rep @ 103-105% 1RM Back Squat
Box Height: Hip crease is at parallel when at lowest in squat
Accessory
4 rounds for time:
50ft Double KB Front Rack WALKING Lunges (35/25)
-30 sec Rest-
10/leg Goblet Hold Box Step DOWNS (20in/14in)
-Rest 1 Min Between Rounds-