do some sort of true cardio piece today. Runs 5k, bike 10 k or Assault bike 10 miles.
then do IM60 and IMBuild.
Everything else is up to you.
Tuesday April 16, 2019
IM60
30 minute clock(men perform in reverse order)
at 0:00
15 hspu
25 squat cleans 225/155
15 hspu
at 10:00
15 chest to bar pull-ups
50 wallballs 20/14
15 chest to bar pull-ups
at 20:00
15 dumbell thrusters 50’s/35’s
75 air squats
15 dumbbell thrusters 50’s/35’s
IM30
16 min AMRAP
400 m run or 500 m row
30 sit-ups
20 plate ground to ovhd
IMBuild
-Pause front squat plus pause Jerk to max
then 80% for 4 sets of 3
-behind the neck push press
5×5
-single leg glute bridge
5 right+5 left+5 right+5 left is one set
4 setsRead More
041519
warm up: for 5 minutes hold a steady pace and average 18+/14+ cal per minute
A. Hang power clean+Squat clean+Front Squat to max
then 3×2 at 80%
B. Class
C. 5 rounds
3 bar muscle ups+15 ghd sit-ups+50 double unders rest 1 min
Monday April 15, 2019
IM60
Strength:
Barbell Row
4×12
Team Workout(3 person teams)
20 min AMRAP
10 russian kb swings 70/53
15/12 cal Assault bike
Partner completes a full round AFAP.
041219
warm up:
400 m row+30 squats 25 situps +20 wide grip push ups+15/10 strict pull-ups
mobilize
A.
1 minute on 1 minute off X 10 minutes
Run 200 m + max alt Db snatch 100/70
After 10 minutes right into:
5 rounds
Run 200 m +2/1 legless rope climb
Rest 1 minute
24 minute cap on both pieces combined.
B. 2 rounds(1 barbell. Load and unload own weights)
5 squat cleans 185/125
4 squat cleans 205/135
3 squat cleans 225/155
2 squat cleans 245/165
1 squat clean 265/175
C. IM60
D. Weakness work… unless A-C dealt with weaknesses. Then do nothing else.