Saturday 9.21.19


Part 1: The Throwdown

tttTD19

10min AMRAP
50ft DB FR Walking Lunge @ 50/35#
16 TTB
12 Alt DB 2-arm Box Step-overs @ 50/35# (24/20"")
8 Bar MU
...at the completion of the 10min
6min window to build to max hang squat clean

Additional Sanctional Volume: Moving Weight

A. Heavy farmers carry; 50 feet x6; rest 90 sec
B. Yoke walk; 50 feet x6; rest 90 sec
C. Sandbag over shoulder; max reps in 30 seconds x5; rest 90 seconds
+
Prowler sprint (no loading)
150 feet AFAP
rest 3 min
x4 sets
+
Heavy sled drag
300 feet grinding continuous pace
rest 3 min
x2

Coach’s Note:
This should be a pretty straight forward strongman/field session.
A/B: building sets to heaviest on the last.
C. Work on cycling speed of the sandbags and getting as many as you can over the course of all of the 30 second intervals.
Prowler; light and fast. Work fast foot turnover and trying to make it the full distance without having to throttle back.
Sled: Heavy grinding continuous pace with a harness. This shouldn't be a run but instead should be a long and heavy march.


SCALED

tttTD19 Scaled Version

10min AMRAP
50ft DB FR Walking Lunge @ 35/20#
16 Tuck-ups
12 Alt DB 2-arm Box Step-overs @ 35/20# (20"")
6 Burpee Pull-ups
...at the completion of the 10min
6min window to build to max clean