Wednesday June 2nd
Warm up - crossover symmetry activation, couch stretch, pigeon stretch, 90/90 hip opener (2-3 reps each side), twisted cross stretch, 2 rounds of: 20 air squats w/hip circle + 10 Shoulder rolls + 10 OHS + calf/ankle stair stretch
Overhead Squat
——> 1x3, 1x1
*Build your way up to a moderately heavy triple and single for the day.
Rowing (Know that threshold is a pace you can hold for 25-30 min. If you don’t know your heart rate use RPE)
2 x 5:00 Row at -5 BPM Threshold
w/2 minutes rest between
3 x 2:30 Row at Threshold HR
w/1:30 rest between
4 x 1:00 Row at + 3-5 BPM Super Threshold
w/1:00 rest between
10 Rounds for time
1 Legless Rope Climb 15’
20’ Hand stand walk
6 DB Snatch #100/70
Tuesday June 1st
Happy JUNE!
Warm up - Crossover symmetry activation, couch stretch, straddle hamstring stretch, 30 air squats (w/hip circle) 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 push ups + 5 ring dips, warm up MU until loose
For time
Bike 1 Mile
18 Muscle Ups
24 DeadLift 185/130
2 rounds of:
1/2 Mile Bike
9 Muscle Ups
12 Deadlift 205/145
3 Rounds of
1/4 Mile Bike
6 Muscle Ups
8 Deadlift 225/165
Session
Warm up - crossover symmetry activation, couch stretch, pigeon stretch, 90/90 hip opener, 2 rounds of: 15 air squats (w/hip circle + 10 shoulder rolls + 10 seated good mornings + Bulgarian split lunges (5 each leg, as low as you can)
7 Sets (New set every 90 seconds)
Hang Power Clean + Power Clean + Jerk
*Start around 75% of best power clean and jerk, work up or down as you are able.
5 Rounds for time
5 Box Jump #30”
7 Push Jerk 225/155#
25 GHD Sit Ups