Tuesday
6.4.19
Strength
3 sets: :40 work, :20 rest/ :20 work, :10 rest
A) DB floor press slow negative/ DB floor press fast
B) Plank hold (weighted if needed)/flutter kicks
C) KB RDL/heavy KB swing Ring row/ plyo ring row (feet leave ground)
:40 of work should be slow tempo, second exercise is explosive speed
Conditioning
3x4 minute AMRAP, rest 1:30 between rounds
30 Burpee buy-in,
then AMRAP in remaining time:
7 Thrusters
14 KB Swings
L3- 95/65, 53/36
L2- 75/55, 36/26
L1- Weights to allow fast unbroken sets
SUMMER READY CLASS
4 sets:
10 barbell front squat, immediately into 10 jumping goblet squat with DB
Rest 1-2 Minutes
12 minutes steady:
20 flutter kicks (2 count)
15 PVC sit-ups
:45 plank
In Partners: 10 Minute AMRAP:
200M Run p\Partner A
Partner B does an AMRAP of :
10 DB Thrusters
10 KB Swings