June 2019

Saturday 6-29-19



OPEN ATHLETE


A. Deadlift lockouts (from knee); 3x3; rest 2 min
B1. Box jumps; 16 reps AFAP 24/20" x3; rest 30 sec
*Note: set 1 lateral, set 2 over, set 3 normal
B2. DB step ups; 20 alt'ing reps 24/20" x3; rest 2 min
+
6 min amrap:
10 DB power snatch alternating 50/35#
50 foot single arm DB OH walking lunges 50/35#


SANCTIONAL ATHLETE


AM
A. Deadlift lockouts (from knee); 3x3; rest 2 min
B1. Box jumps; 16 reps AFAP 24/20" x3; rest 30 sec
*Note: set 1 lateral, set 2 over, set 3 normal
B2. DB step ups; 20 alt'ing reps 24/20" x3; rest 2 min
+
6 min amrap:
10 DB power snatch alternating 50/35#
50 foot single arm DB OH walking lunges 50/35#

* Note: Throwdown will resume July 4th with #tttTD9

PM
Row 20 min
Assault bike 20 min
run 20 min
* All @easy pace


STRENGTH

A. Deadlift lockouts (from knee); 3x3; rest 2 min
B1. Box jumps; 16 reps AFAP 24/20" x3; rest 30 sec
*Note: set 1 lateral, set 2 over, set 3 normal
B2. DB step ups; 20 alt'ing reps 24/20" x3; rest 2 min
+
6 min amrap:
10 DB power snatch alternating 50/35#
50 foot single arm DB OH walking lunges 50/35#


ENGINE

A1. 40 seconds weighted vest air squats x5; rest 20 sec
A2. 40 seconds weighted vest alternating step ups x5; rest 20 sec
A3. 40 seconds hanging L hold w/ weighted vest x5; rest 20 sec
A4. 40 sec ring plank in external rotation x5; rest as needed to recovery
B. Turkish get ups; accumulate 5 heavy reps per side for quality
C. Tall kneeling KB halos; 5 slow controlled reps in both directions x3; rest 1 min bw sides
+
for time:
400m farmers carry 53/35# per hand
400m sled drag (heavy but allowing for maintenance of rhythmic gait)
200m overhead carry 53/35#
100m reverse sled drag (same weight as 400m forward)