Fri Aug 29 "Downer"

Move

1) Push Press: 6 x 5

2) 3 Min AMRAP x 3 (3 Min Rest After Each AMRAP)
5 Front Squat
5 Push Press
5 Thrusters
8 Cal Bike

Train

1) Push Press: 3 x 10 @ 60%

2) Downer (REST 3 MINUTES AFTER EACH AMRAP

3:00 AMRAP
12 Front Squats (95/65)
12 Push Press
12 Thrusters
24/20 Cal Bike
3:00 AMRAP
9 Front Squats (115/85)
9 Push Press
9 Thrusters
18/15 Cal Bike
3:00 AMRAP
6 Front Squat (135/95)
6 Push Press
Thrusters
12/10 Cal Bike

Stimulus

1) This is still part of your deload week. These should be moderate sets of ten that you are moving smoothly. Focus on a quick dip and drive, focusing on the smooth transition of power from legs into arms.

2) This triple 3 min AMRAP increases in weight while decreasing in reps. With an equal work to rest ratio, look to work hard during work intervals. Choose weights that allow you to complete all barbell sets unbroken. Your only rest is between the movements. Aim to get roughly 4 or more rounds.

Extra Credit

On the Minute x 6:
Minute 1: 5 Plyo Push Ups to Plates
Minute 2: 6 Box Split Jumps