Better Sam

New Competition Program
Phase 1, Week 3

AM Session
Conditioning
10 Rounds:
2:00 Bike at 300 watts
3:00 Bike at Z1

14 miles. Super easy pace for Z1 (~60 watts).

PM Session
Gymnastics
AMRAP in 20 Minutes:
2 eccentric pull-ups, mix grip, 10 seconds
2 eccentric dips, 10 seconds

7 rounds.

Conditioning
Fartlek
0-5 Minutes —
AMRAP:
Sled Drag, bodyweight
5-8 Minutes —
AMRAP:
12 American Kettlebell Swings, 24kg
12 Burpee Box Jumps, 20″
8-9 Minutes —
AMRAP:
Double-Unders
9-14 Minutes —
AMRAP:
Sled Drag, bodyweight

12×45′ = 540′ Sled, 180#
1+12 = 36 KB / BBJ
50 DU
10×45′ = 450′ Sled

Weightlifting
3 Push Press + 3 Overhead Squat
35, 75, 90, 100, 110, 115.

Hang Power Snatch
95×2, 95×2, 95×2, 95×2.

Hang Power Clean
125×2, 125×2, 125×2, 125×2, 125×2.

Clean Halting Deadlift + Clean Pull
155×3, 155×3, 155×3.

Train2Train
3 Rounds:
12 DB High Pull, each arm, 20#
12 DB Strict Press, each arm, 20#
12 Reverae Hyper, 100#

This entry was posted on August 31, 2016 at 3:50 pm and is filed under Workout Log.