FITNESS
A. Push press
4×2; Building; Rest 90s
Training notes:
-Reset each rep on the push press – not touch-and-go.
-Shoot for heavier than last time when we did 3s.
Record heaviest weight lifted.
B. EMOM 20:
1st: 8 DB snatches, alternating
2nd: 6-10 hanging leg raises
3rd: 8 DB snatches, alternating
4th: 45s assault bike/row calories
Training notes:
-DB snatches should be moderately tough but unbroken.
-Bring the knees as high as possible on hanging leg raises.
-Shoot for the same amount of calories on each set of bike/row.
Record the weights used in training notes.
PERFORMANCE
A. Push press + Push jerk + Split jerk
4x(1+1+1); Building; Rest 90s
Training notes:
-Each set should be a working set.
-Limiter on this will likely be the push press. Don’t shoot to hit a max necessarily on this complex – just hit good working sets.
Record heaviest complex lifted.
B. EMOM 20:
1st: 2 squat snatches + 2 overhead squats
2nd: 6-10 toes-to-bar
3rd: 2 squat snatches + 2 overhead squats
4th: 15/12 assault bike/row calories
Training notes:
-Snatch/overhead squat weight should be tough but sustainable.
-Bike/row calories should be done with some time to get back to your bar.
-Goal is to train repeatability of a moderately heavy lift under fatigue.
Record the weights used in training notes.
