Week of 06172019

2 weeks out. Less volume. More intensity.

3 workouts geared towards making you better. Use them whenever you like throughout the week. This isnโ€™t all you should do but a good start. Not listed is lifting/strength work. Strength work should be focused to sharpening technique. Weights can be heavy but lifts should not be sloppy.

1. 4×3 min AMRAP/2 min rest

20/15 cal bike+75 dubs+max muscle ups

2. 2 rounds

400 m air runner

800 m run

9 ub squat snatch 135/95

7 ub clusters 135/95

5 ub clean and jerks

3. 8 minutes*

4 minutes

max legless rope climbs

4 min max

box jump overs 30/24โ€

*At 0, 2, 4, and 6 min mark 60โ€™ hsw.

 

Sunday, June 16th, 2019 at 9:47 pm / Competitive