17.06.20

AM:
5 sets:
300m row @ 85%
200m row @ 50%
400m row @ 75%
100m row @ 50%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E15s for 5 min:
1 depth drop from 34″/30”
*Stick the landing.
+
E20s for 5 min:
1 depth jump from 30″/24”
*Rebound and jump high.

B. Deadlift
3×6; Across; Rest 2 min
*Reset each rep. Tough. Don’t lose position.

C. EMOTM 10:
2 back squats @ 72%
*Move fast.

D. 4 rounds:
6-8 banded glute-ham raises @ 30×0 tempo
-Rest 15s
30-45s body saw on rings
-Rest 15s
6-8 banded glute-ham raises @ 30×0 tempo
-Rest 15s
30s/leg single-leg wall sit w/ single-arm contralateral KB hold
-Rest 2 min

17.06.19

AM:
3 sets:
12s assault bike @ 90+%
2:18 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
3 sets:
14s assault bike @ 90+%
2:16 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
3 sets:
16s assault bike @ 90+%
2:14 assault bike @ 50%
*Increase pace per round on assault bike.

PM:
A. Split jerk
2,2,2,1,1; Rest 90s
*Reset each rep. No heavier than 85% on doubles and 90% on singles.

B1. Pendlay rows
4,3,2,; 40×0 tempo; Rest 60s
B2. Close-grip bench press
4,3,2; 40×0 tempo; Rest 60s

C1. Strict weighted ring dips – lockout into external rotation up top 3×3.3; 20×0 tempo; Rest 15s
*Come down and rest b/w sets of 3
C2. DB incline bench press
3×10; 20×0 tempo; Rest 15s
C3. DB bench press
3×25; 1010 tempo; Rest 2-3 min

D1. Double KB bent over rows – KBs go all the way to the ground
3×6; 20×0 tempo; Rest 15s
D2. Pendlay rows
3×12; 20×0 tempo; Rest 15s
D3. Banded face pulls
3×30; 1010 tempo; Rest 2-3 min

E. E20s for 5 min:
1 clean pull
*Start moderate and build per minute.
+
(Rest 2-3 min)
+
E20s for 5 min:
1 power clean
*Start moderate and build per minute.
+
(Rest 2-3 min)
+
E20s for 5 min:
1 squat clean
*Start moderate and build per minute.