Friday 4/5/2024 – Tuesday 4/9/2024

4/5 and 4/6

QF sim 

Friday

10 min amrap

8 dbl db bench press @ 50/h

4 devils press @ 50/h

2 rope climb

6 min to find 

A heavy snatch

Saturday 

1st workout

Similar to team workout

2 min window

10 lateral burpee over bar

10 front squat @ 185

Amrap ring muscle up

10-8-6

2nd workout

In pairs 

60-40-20

Db snatch @ 70

TTB

Row cals

Hspu

4/7 – OFF

4/8

Shoulder prep from prior weeks

+

Reperfusion session

3 min bike @ 75%

2 min row @ 75%

1 min ski @ 75%

45 sec foam roll per major body part on each side (hamstrings, quads, lats)

x 3-4 sets. HR should stay around 120-130 throughout

This is probably exactly what i needed, but i was eager and antsy to do so much more

4/9

Power clean x 5 + Shoulder to overhead x 3, rest 2 min x 6 sets

155-165-175-185-195-205 – clean felt great and easy, shoulder to overhead @ 185 and up was all about being in good positions and I was good to go with no pain. felt some discomfort on the first set but it was around a 1 or less on the pain scale

+

Back squats – 8 reps every 90 sec x 5 sets, fast cadence

185

+

3-4 Sets, keep quality high

30 Crossover Single Unders

15 chest to bar

30 Double Unders

15 toes to bar

rest 3 min bw sets

1st and 3rd round rhythm of crossovers was off – 2nd set was sub 2 and felt really good

+

4 rounds, target of getting faster with each round, starting around 70%

21 wallballs

15 ski erg cals

9 BBJO @ 24in

12:14 – this was a nasty little triplet, I sandbagged the first one big time and that’s when i realized this was going to be hard as shit

This entry was posted in Games Prep. Bookmark the permalink.