Sat Aug 15

Train/Move
40 Min Alternating EMOM:
1) 15/12 Calorie Row
2) 25-50’ HS Walk (or 3-5 Wall Walks)
3) 14/11 Echo Bike Cals
4) 100’ Sandbag Carry @ 150/100

Warm-up
3 Sets:
1 Min Cardio of Choice
12-10-8:
Rotating Posterior DB Press @ 10/5lbs
Rotating Anterior DB Press @ 10/5
30s Slow Front Plank Shoulder Taps

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Stimulus
Train/Move: work hard to complete the machine work under 40s, or reduce calories. Reduce sandbag weight to do 4 x 25’ sections unbroken or reduce distance

Games Prep
Top Plank Matrix: 4-5 x 4 Reps per Leg

Sled Push: 3-4 x 1 Min Steady, challenging weight

*option to alternate between matrix and sled pushes while resting

Saturday Weightlifting (44)
3 Sets:
10/side Straight Arm Banded Lat Pull Down
10 DB Curl to Press
10/10 KB Side Bend
15/side Banded Clamshell
10/side Bird Dog

Clean EMOM x 12: 3 x 1 @ 78, 3 x 1 @ 80, 3 x 1 @ 82, 3 x 1 @ 84%

Clean Deadlift: 3 x 5 @ + 10kg from last clean

BTN Jerk + Pause Jerk (in dip and split): 4 x 2 @ 58%

Jerk EMOM: 3 x 1 @ 78, 3 x 1 @ 80, 3 x 1 @ 82, 3 x 1 @ 84%