FITNESS
A. Front squat
3×5; 32×1 tempo; Across; Rest 2 min
Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.
B. 3 rounds:
60s double KB death march
-Rest 30s
30-60s wall bugs @ 2020 tempo, alternating
-Rest 1 min
Training notes:
•Death march
•Adjust range of motion on death march so that back stays flat
•Wall bugs
C. E2min for 6 rounds:
1st: 1 min assault bike or row @ 85%
2nd: 1 min DB hang clean & jerks @ 85%
Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Power cleans should be at a challenging weight, but you should be able to to do all sets unbroken and fast.
Record bike and row pace and reps completed of DB clean & jerks.
PERFORMANCE
A. Front squat
3×5; 32×1 tempo; Building; Rest 2 min
Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.
B. 3 rounds:
60s double KB death march
-Rest 30s
30-60s wall bugs @ 2020 tempo, alternating
-Rest 1 min
Training notes:
•Death march
•Adjust range of motion on death march so that back stays flat
•Wall bugs
C. E2min for 6 rounds:
1st: 20s assault bike or row @ 95% effort
2nd: 10 touch-and-go hang power cleans
Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Power cleans should be at a challenging weight, but you should be able to to do all sets unbroken and fast.
Record bike and row pace and weight used for power cleans.