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Tuesday 2/16/21

Strength:

Deadlift x 3 Reps

EMOM x 5:00

Set 1 -60%

Set 2 -65%

Set 3 -70%

Set 4 -75%

Set 5 -80%


Conditioning

“The Jetsons”

AMRAP 5 Minutes (0:00-5:00) 12/9 Calorie Assault Bike* 10 Toes to Bar -1 min rest- AMRAP 5 Minutes (6:00-11:00) 12/9 Calorie Assault Bike* 5 Burpee Pull Ups -1 min rest-- AMRAP 5 Minutes (12:00-17:00) 12/9 Calorie Assault Bike* 10 Toes to Bar 5 Bar Muscle Ups

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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