19 September

Training Session (630a)

Workout 1:

WITH A PARTNER: 

8M AMRAP

P1 20 YARDS OUT AND BACK (HEAVY)

P2 20 YARDS OUT AND BACK (HEAVY)

15 SYNCHRO HEAVY SWINGS

REST 4M

6M AMRAP

P1 25 YARDS OUT AND BACK (MODERATE)

P2 25 YARDS OUT AND BACK (MODERATE)

12 SYNCHRO HEAVY SWINGS

REST 4M

4M AMRAP

P1 30 YARDS OUT AND BACK (SPEED)

P2 30 YARDS OUT AND BACK (SPEED)

9 SYNCHRO HEAVY SWINGS

Workout 2: 

10-5-1-30

Back Squat (275/315/365/155)

2-2-2

Deadlift (315/365/365/395)

*BUILD TO A HEAVY 10-5-1 AND MAX DOUBLES AFTER EVERY SET. 

Workout 3: 

40-20-10

Bike Cals

12-8-4 Bench (205-225-245)

Ski Cals

12-8-4 Bench (205-225-245)

*8:36

40 CAL BIKE

12 BENCH

40 CAL SKI

12 BENCH

20 CAL BIKE

8 BENCH

20 CAL SKI

8 BENCH

10 CAL BIKE

4 BENCH

10 CAL SKI

4 BENCH