Time to bring it back up. After last weeks down week in intensity we will ramp now for the next two. Lets GOOOOO
AM Session
Warm up - Couch stretch (60 sec each side), elevated pigeon stretch, straddle hamstring stretch, calf/ankle mobility (w/sandbag on knees in squat position), 2 rounds of: 15 air squats (w/hip circle) + 10 walking lunge steps + twisted cross stretch (30 sec each side) + 90/90 hip opener (2-3 reps each side)
Pause Front Squat + Front Squat
1,1,1 (Up to 75%)
Pause Front Squat
1,1,1
Front Squat
1 x 5 reps @ 85%
7 Rounds (new round every 2:00)
7 Clean and Jerk 135/95# (Touch and go)
7 Ring Muscle Ups (sup 2 ttb if you start failing)
PM Session
Warm up - crossover symmetry activation, 2 rounds of: 250m Row + 10 air squats + twisted cross stretch + spiderman stretch
Rowing Intervals
15 x 0:45 seconds at threshold w/0:45 seconds rest (So there’s going to be some blending of the intensity zones here. Its going to take you 15 seconds or so to ramp up to threshold again so don’t start counting you threshold work sets until you reach it.
10-9-8-7-6-5-4-3-2-1
Dumbell Bench
*Increase the weight on the dumbbells every 2 sets
Strict Ring Pull Ups
3 x 10 reps