Open Phase, Week6, Day 5

Team Soul Training Pro:

NO AM SESSION

Conditioning

A) 4x
Bike 1:00
Row 1:00

B1) Banded, Straight Arm Lat Pull Downs x15
B2) Beat Swing x10
B3) Muscle Clean x5 (135/85)
x3 sets B1-B3

C) 10:00 to Build (quickly) to 2×1 @Goal Weight (Open Pace Tempo)

D1) Double Unders; x20
D2) Clean; 3×1(135/95)
x3 sets D1-D2

16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Accessories

A1) Lateral Front Rack Step Ups x8/side (45/35)
A2) Hollow Rocks; x12
x3 sets A1-A2

B1) Single Arm, Lat Pull Down; x12/arm
B2)Prone DB Shoulder Raises (click for demo); x12
x3 sets B1-B2

 

Team Soul Training Development:

NO AM SESSION

Conditioning 

A) 4x Bike 1:00 Row 1:00

B1) Banded, Straight Arm Lat Pull Downs x15
B2) Beat Swing x10
B3) Muscle Clean x5 (95/55)
x3 sets B1-B3

C) 10:00 to Build (quickly) to 2×1 @Goal Weight (Open Pace Tempo)

D1) Single-Unders; x20
D2) Clean; 3×1(95/55)
x3 sets D1-D2

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Accessories

A1) Lateral Front Rack Step Ups x8/side (45/35)
A2) Hollow Rocks; x8
x3 sets A1-A2

B1) Single Arm, Lat Pull Down; x10/arm
B2) Prone DB Shoulder Raises (click for demo); x10
x3 sets B1-B2