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PHASE 6: WEEK 2, DAY 3

PRIMARY Track   A) Warm-up D B) Hurdle Mobility C) Each performed at 80-85% effort 800m run 2:00 rest 800m run 2:00 rest 800m run 2:00 rest 400m run 1:30 rest 400m run (faster than first 400m)   SECONDARY Squat Only one training segment is offered on our free site. Click Here to sign up for full access.   Gymnastics Only one training segment is offered on our free site. Click Here to sign up for full access.   Conditioning Only one training segment is offered on our free site. Click Here to sign up for full access.  ...

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PHASE 6: WEEK 2, DAY 2

PRIMARY Weightlifting Only one training segment is offered on our free site. Click Here to sign up for full access.   Gymnastics Only one training segment is offered on our free site. Click Here to sign up for full access.   Conditioning Complete as many reps as possible in 8 minutes of: 3 Strict Handstand Push-ups 3 Hang Power Clean (155/108) 6 Strict Handstand Push-ups 3 Hang Power Clean (155/108) 9 Strict Handstand Push-ups 3 Hang Power Clean (155/108) 12 Strict Handstand Push-ups 6 Hang Power Clean (155/108) 15 Strict Handstand Push-ups 6 Hang Power Clean (155/108) 18 Strict...

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PHASE 6: WEEK 2, DAY 1

PRIMARY Squat Only one training segment is offered on our free site. Click Here to sign up for full access.   Gymnastics Only one training segment is offered on our free site. Click Here to sign up for full access.   Conditioning 4 sets of In 4:00 25/20 Cal Air Bike 75 Double Under ME Bar Facing Burpee w/ Balance of 4:00 3:00 Rest (slow spin on bike)   Assistance A1) Scap push-up; x12 A2) T push-up; x8/side A2) Bent-knee, calf stretch; 1:00/side x2-3 sets     SECONDARY   Weightlifting Only one training segment is offered on our free...

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PHASE 6: WEEK 1, DAY 6

PRIMARY Weightlifting Only one training segment is offered on our free site. Click Here to sign up for full access.   Gymnastics Only one training segment is offered on our free site. Click Here to sign up for full access.   Conditioning 17.1 For time: 10 dumbbell snatches (50/35) 15 burpee box jump-overs (24″/20″) 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs   Assistance A1) Lateral step-up; x8/side A2) Scorpion stretch; x5/side A3) Banded, Face-pulls; x12 x3-4 sets  ...

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