Monday, June 11, 2018

WARM-UP:
3x
300-meter run
20 arm circles forward/backward
20 dumbbell delt flys 
1:00 bottom of the squat hold 

STRENGTH:
Bench press

TEKKERS:
10:00
Clean technique work using 135# or less 

CONDITIONING:
Advanced
AMRAP in 15:00
10 hang power cleans, 125#/95#
10 push presses, 125#/95# 
10 push-ups 
30 double-unders 

Intermediate
AMRAP in 15:00
10 hang power cleans, 95#/65#
10 push presses, 95#/65# 
10 push-ups 
20 double-unders 

Beginner
AMRAP in 10:00-15:00
10 hang power cleans, 10# dumbbells-55# barbell
10 push presses, 10# dumbbells-55# barbell 
10 incline push-ups 
20-30 pogos 

ACCESSORY:
Advanced
2x
50 leg lifts over pad
50 hollow-to-reverse sit-ups 

Intermediate
2x
35-40 leg lifts over pad
35-40 hollow-to-reverse sit-ups 

Beginner
2x
20-25 leg lifts over pad
20-40 sit-ups or 20-30-second hollow hold

MOBILITY:
3x
1:00 cobra pose 
1:00 lacrosse ball in hips
1:00 pigeon pose each side 
1:00 couch stretch each side 

Comments

  • w/Big D and Wetsack
    10:00 AMRAP
    10 kb swings, 24kg
    10 DUs
    10 med ball chest passes, 8#*
    *Run med ball ~8 meters to the wall and back
    10 rounds
  • Bench Press 75% 3RM
    88# x8, x22

    Close Grip
    85# 3 x 8

    Incline Bench
    30# dbs 3 x 10

    Dumbbell Row
    40# 3 x 10

    15:00 AMRAP
    10 HPC
    10 Push Press
    10 Push Up
    30 Double Under
    85# round 1, then 75# remaining rounds

    2x
    50 leg over pad
    50 hollow to reverse sit ups

  • Bench Press @75% of 3rep Max 
    1x8
    1xAMRAP 11reps
    195#

    TEKKERS:
    10:00 
    Clean technique work using 135#

    CONDITIONING:
    AMRAP in 15:00
    10 hang power cleans, 125#
    10 push presses, 125#
    10 push-ups 
    30 double-unders 

    3x
    DB Bench Press
    70#
    10,8,6
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