8/21/2018

Wasn't running fun?!

Sessions at 5.15,6.15,8.15,11.30,4.30,5.30,6.30

5rds
Ev 2 min
20 sec of jerk @ 70
1.40 of rest

12 min AMRP
10 DB Snatch A)70/50, B)50/35, C)35/20
10 BJ
10 Cals rowed

AAB

Jerk work

 Emom 10
2 Clean and J @ 65-70
*1 Power 1 Sq

5rds
20 sec of sprint on bike
30 ft HS Walk in 5 ft increments
rest 2
20 sec sprint on Rower at damper 10 +20-25 stroke rate
30 ft HS walk
*alt hs walk w 50 DU in next rd

Trevor Belline
8/20/2018

Get the week started on track at: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

3rds
Run 800
Rest 2-3
*aim for 10-20% faster than mile pace w little drop off

Optional Extra
5rds
5 Dual Split Lunges on each leg , 1-2 45's stacked
7, 3 sec descent Toe Raises /Strict T2B
5 DB Lawn mower raises each arm/ Hanging Below Knee Snatch Hi Pull

AAB extra for the extra
Hi Toe Loading Practice
1 Speed BMU 1 Swinging BMU
 

Trevor Belline