Phase 4, Week 6 of 7, Day 1

Team Soul Training Pro: 

AM Session

Air Bike;
4×75 Air Bike Calories, @En2; on 2:00 Rest (on the bike)

*HR @174 – 185 BPM (86-92.5%)

Click here for heart rate chart.

*Report Time & RPM each set

PM Session

Weightlifting

A) Power Clean + Split Jerk:
2×2@70% 1×2@75% 2×1@80% 2×1@85% + 3×1@ Daily Minimum

B) EMOMx8:00 @ 85% of DM

Conditioning

3 sets, For Time:
400m Run
10 Bar Muscle-ups
12 Strict Deficit HSPU
+
Rest 12:00
+
For Time:
30 GHD Sit-ups
20 Alternating Pistols
50ft HS Walk
10 OHS (165/110)

Accessories

A) Banded Good Mornings 3×50, rest :30
B1) GHD Sit Ups x10
B2) GHD Hold at Parallel x :30
x4sets (no rest)

 

Team Soul Training Development: 

AM Session

Air Bike;
4×50 Air Bike Calories, @En2; on 2:00 Rest (on the bike)

*HR @174 – 185 BPM (86-92.5%)

Click here for heart rate chart.

*Report Time & RPM each set

PM Session
Weightlifting
A) Power Clean + Split Jerk: 2@60% 2@70% 2@75% 2×1@80% + 2×1@ Daily Minimum

B) EMOM 5:00 @85% of DM

Conditioning
3RFT
400m Run
10 Pull Ups (or Ring Rows)
10 HSPU (or Hand Release Push Ups)
+
Rest 12:00
+
For Time;
40 Alt. Box Step Ups
30 Ab Mat Sit-ups
10 OHS (115/85)
5 Wall Walks
*Adjust weights as needed

Accessories

A) Banded Good Mornings 3×20, rest :30
B1) GHD Sit Ups x10
B2) GHD Hold at Parallel x :30
x4 sets (no rest)