Friday, June 15, 2018

WARM-UP:
3x
3:00 bike
3:00 row
10 dumbbell skull crushers 
10 dumbbell shoulder presses

STRENGTH:
Shoulder press 

CONDITIONING:
Advanced
3 x AMRAP in 6:00, rest 1:00 between
5 push jerks, 155#/115#
20 mountain climbers 
4 x 50-meter shuttle run 

Intermediate
3 x AMRAP in 6:00, rest 1:00 between
5 push jerks, 95#-135#/65#-95#
20 mountain climbers 
4 x 50-meter shuttle run

Beginner
2-3 x AMRAP in 6:00, rest 1:00 between
5 push presses, 10# dumbbells-45# barbell
10 mountain climbers 
4 x 25-meter shuttle run

MOBILITY:
3x
2:00 bottom of the squat hold 
1:00 foam roll quads 
1:00 couch stretch each side 

Comments

  • Deadlift 75%
    165# x8, x20 (lost grip)

    Shoulder press 75%
    X8, x15

    Intermediate
    3 x AMRAP in 6:00, rest 1:00 between
    5 push jerks, 95#-135#/65#-95#
    20 mountain climbers 
    4 x 50-meter shuttle run
    85#
    8 rounds +5 +20

    Then
    3.31 easy evening miles 31:25


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