17.04.05

AM:
400m run @ 80%
1 min roll-off/roll-on
300m run @ 80%
30s roll-off/roll-on
300m run @ 85%
+
(Rest 3 min)
+
400m run @ 80%
1 min roll-off/roll-on
200m run @ 80%
30s roll-off/roll-on
200m run @ 80%
30s roll-off/roll-on
200m run @ 85%
+
(Rest 3 min)
+
400m run @ 80%
1 min roll-off/roll-on
100m run @ 80%
30s roll-off/roll-on
100m run @ 80%
30s roll-off/roll-on
100m run @ 80%
30s roll-off/roll-on
100m run @ 85%

PM:
A1. Strict weighted supinated chin-up
Build quickly to a tough 3 for today
A2. Strict weighted ring dip
Build quickly to a tough 3 for today

B1. Strict weighted pronated pull-up
Build quickly to a tough 3 for today
B2. Strict weighted bar dip
Build quickly to a tough 3 for today

C. 15 min assault bike @ 75%
*E2:30 get off and do 1-3 strict ring muscle-ups
+
(Rest 5 min)
+
15 min row @ 75%
*E2:30 get off and do 3-5 kipping handstand push-ups to tough deficit on parallettes

D. 3 sets:
4 strict toes-through-rings
8 kipping toes-to-bar
12 GHD sit-ups
30s/side side plank
-Rest 1-2 min

17.04.04

AM:
10 min assault bike @ 50%
-Rest 1 min
5 min row @ 75%
-Rest 1 min
5 min assault bike @ 75%
-Rest 1 min
8 min row @ 50%
-Rest 1 min
4 min assault bike @ 75%
-Rest 1 min
4 min row @ 50%

PM:
A. E2min for 4 attempts:
1 squat clean & jerk

B. E90s for 6 sets:
Behind-the-neck split jerk
*Start moderate and build per set.

C. Clean pull
4×3; Building; Rest 90s
*Use straps. Reset each rep.

D1. Deadlift
3×10; Touch-and-go; Tough; Rest 30s
D2. Farmer’s walk
3x45s; Tough; Rest 30s
D3. Snatch grip RDL – no hook grip
3x60s AMRAP; Light load; Rest 2-4 min

E. EMOTM 15:
1st: 30s yoke walk (heavy)
2nd: 30s ski erg @ high effort
3rd: 30s double-unders w/ Zeus rope