Tuesday - June 10, 2014

A1. CG Deadlift; build to heavy double with 3 positional pause (2 seconds each position) 1. Off floor 2. below knee 3. mid thigh ; rest none 

Deadlift: 110kg (242lbs) - used straps for grip

A2. 1/2/1 Seated Box Jump - Explosive Training - 
*the 1 should be at a higher height, 2 reps at bit lower, 1 back high etc. Alternate between 1 and 2 rep box jumps with each set of CG Deadlift at working sets. 

Height: 31in box with two 45lb plates and one 25lb plate

B. Triple Fwd Bounding - build to max heigh for 3 consecutive fwd bounds 

Height: 31in box and one 45lb plate

C. EMOM x 14
Odd: 1 legless Rope Climb - 15’ (first time doing these)
Even:  12 Cal Row 

D. MAP @80-85% ; sustainability being the focus 
amrap 10
5 Strict Pullups
10 KB Swings (53lbs)
15 Box Jumps (20in) step down 

Rounds: 5 + 11
rest 4 min 
4 rds 
400m Run 
15 GHD Back Extensions
rest 4 min 
amrap 10
10m HS Walk
10 tng Power cleans (63lb)
20 double unders 

Rounds: 6 + 14