17.06.09

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

PM:
A. E90s for 6 sets:
1st: 4 power cleans from blocks below-the-knee
2nd: 2 power cleans from blocks below-the-knee
*Waveload. Prioritize speed over weight lifted.

B. Double overhand deadlift, no hook grip – 2” riser
3×8; Building; Rest 2 min
*Reset each rep.

C1. Rear-foot elevated split squat, right
3×6; 20×0 tempo; Rest 15s
C2. DB step-ups to 20”, right
3×12; Rest 15s
C3. Seated single-leg raise, right
3×25; 1010 tempo; Rest 2-3 min

D1. Rear-foot elevated split squat, left
3×6; 20×0 tempo; Rest 15s
D2. DB step-ups to 20”, left
3×12; Rest 15s
D3. Seated single-leg raise, left
3×25; 1010 tempo; Rest 2-3 min

E. 4 rounds:
10 glute-ham raises @ 31×0 tempo
-Rest 30s
10 body saws on rings
*https://www.youtube.com/watch?v=U-jYC1q8mWo
-Rest 30s
1 min Swiss ball hamstring curls @ 2020 tempo
-Rest 2 min

17.06.08

AM:
5 sets on a 2 min interval:
50’ sled push (heavy)
*Assault bike @ 50% during rest periods.
**Increase weight after 2nd set and 4th set
+
(Rest 5 min)
+
5 sets on a 2 min interval:
100’ sled push (tough but fast)
*Assault bike @ 50% during rest periods.
**Increase weight after 2nd set and 4th set

PM:
A. Squat snatch
5×3; Rest 90s
*Reset each rep. No heavier than 80%.

B. E30s for 10 min:
1st: 1-2 strict ring muscle-ups – external rotation on lockout
2nd: 1 strict deficit handstand push-up (tough)

C. E20s for 6-10 sets:
5s L-sit hanging from pull-up bar
+
(Rest 3 min)
+
E20s for 6-10 sets:
5s hang from rope

D. EMOTM 10:
1st: 30s AMRAP archer push-ups, alternating arms @ 20×0 tempo
2nd: 30s single-arm ring rows, alternating arms @ 20×0 tempo

E. 5 rounds:
100’ bear crawl
36 double-unders w/ Zeus rope
50’ front rack axle carry (tough)
-Rest 2 min

17.06.07

20 min @ 70%:
500m row w/ damper @ 1
100 reverse single-unders
500m row w/ damper @ 1
30 step-ups, alternating (24″20”)
+
30 min:
30s assault bike @ 85%
30s assault bike @ 50%
+
20 min @ 70%:
500m row w/ damper @ 1
10 burpee box jump overs, no push-up (24″/20”)
500m row w/ damper @ 1
10 D-ball over shoulder (moderate)