Thursday – Upper CP ECC + Short/Long – Varied Work Capacity
A. Seated Z Press with DBs @ 40×0, 6-9 reps x 3 sets, 1:30 min – legs together out in front
B1. Wide Grip Pronated Pullup @ 40×1, AMRAP unbroken x 3 sets, 30 sec *if they can’t do a pullup, do Rope Rows @ 40×0, AMRAP unbroken – with both movements @ least 5 reps – so even if they can’t do it “ unbroken” ensure they are getting the reps in, even if its singles
B2. Stir the Pot on Swiss Ball, 60 sec x 3 sets, 2 min
C. 7 min AMRAP:
A. Seated Z Press with DBs @ 40×0, 6-9 reps x 3 sets, 1:30 min – legs together out in front
B1. Wide Grip Pronated Pullup @ 40×1, AMRAP unbroken x 3 sets, 30 sec *if they can’t do a pullup, do Rope Rows @ 40×0, AMRAP unbroken – with both movements @ least 5 reps – so even if they can’t do it “ unbroken” ensure they are getting the reps in, even if its singles
B2. Stir the Pot on Swiss Ball, 60 sec x 3 sets, 2 min
C. 7 min AMRAP:
Burpees to 6 “ OH
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Thursday – Sn Int % + Cj Int % + OH Int
A. Squat Snatch
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
B. Clean and Jerk
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
C. Push Jerk, 3 reps @ tough loading x 3 sets, 2 min
A. Squat Snatch
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
B. Clean and Jerk
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
C. Push Jerk, 3 reps @ tough loading x 3 sets, 2 min