17.06.06

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

PM:
A. E10s for 5 min:
1 depth drop from 30″/24”
*https://www.youtube.com/watch?v=3R0ammwFtdg
**Stick landing as if you were going to jump again, then step back onto box.

B. E20s for 5 min:
1 step-in box jump (tough)

C. Deadlift
3×8; Across; Rest 2 min
*Reset each rep. Tough, but keep good positions.

D. EMOTM 12:
2 back squats @ 65%
*Move fast.

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 wall sit w/ KBs in front rack
-Rest 2 min

17.06.05

AM:
4 sets:
10s assault bike @ 90+%
1:50 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
4 sets:
12s assault bike @ 90+%
1:48 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
4 sets:
14s assault bike @ 90+%
1:46 assault bike @ 50%
*Increase pace per round on assault bike.

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

B1. Pendlay rows
3×5; 40×0 tempo; Rest 60s
B2. Close-grip bench press
3×5; 40×0 tempo; Rest 60s

C1. Strict weighted ring dips – lockout into external rotation up top
3×6; 20×0 tempo; Rest 15s
C2. DB bench press
3×12; 20×0 tempo; Rest 15s
C3. Banded tricep push-downs
3×25; 1010 tempo; Rest 2-3 min

D1. Double DB bent over rows
3×6; 20×0 tempo; Rest 15s
D2. DB upright rows
3×12; 20×0 tempo; Rest 15s
D3. Banded face pulls
3×25; 1010 tempo; Rest 2-3 min

E. E20s for 10 min:
1 power clean (moderately tough – no misses)

17.06.03

100′ single-arm DB overhead walking lunges (80/55)
100 double-unders
50 wall balls (30 to 10’/20 to 9′)
10 rope climbs on short rope
50 wall balls (30 to 10’/20 to 9′)
100 double-unders
100′ single-arm DB overhead walking lunges (80/55)
+
60′ handstand walk
10 toes-to-bar
10 KB deadlifts (150/hand – 106/hand)
60′ handstand walk
12 toes-to-bar
12 KB deadlifts (150/hand – 106/hand)
60′ handstand walk
14 toes-to-bar
14 KB deadlifts (150/hand – 106/hand)
60′ handstand walk
16 toes-to-bar
16 KB deadlifts (150/hand – 106/hand)