Day 1
Strength: Strict Press - 7x2 (Progressive) Accessory: Chest-to-ring Pull-ups x40 Conditioning: AMRAP 15 - 9 TTB/3 Wall Walks/200m Run Skill: Bar muscle up progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Hang Power Clean - Work up to a heavy single Accessory: Front Squat - 8x3 (1 Weight Across) Conditioning: 2 Minute Max Calorie Row - x3 (1:30 rest between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Strict HSPUs - 8x3 Accessory: Push-press - 5-4-3-2-1 (Progressive) Conditioning: AMRAP 15 - 8 Burpees/8 Strict Ring pull-ups/20 Double-unders Skill: Bar muscle-up Progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: Power Clean - Work up to a heavy single Accessory: High Bar Back Squat - 7x2 (Progressive) Conditioning: 350m Row - x6 (1:00 rest between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work
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