Open Phase, Week 7, Day 1

Team Soul Training Pro:

AM SESSION

REPEAT OPEN WORKOUT
Or
Air Bike;
2x
40 Calories + 1:00 Rest
30 Calories + 1:00 Rest
20 Calories + 2:00 Rest
+
4:00 Easy Spin (after last 20 Cal)
+
3x For Time:
15 Box Jump Over (24/20)
15 HSPU (2015 Open Standard)

PM SESSION

Weightlifting

Snatch:
2×2@70% 2×2@75% 2×2@80% 2×1@85%, Daily Minimum x1
+
2 Heavy Singles
+
3×1@85% of Heaviest Single

Conditioning

AMRAPx5:00
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
3 Muscle Ups
+
2:30 Rest
+
AMRAPx3:00
x3 Power Snatch (115/75)
x3 Ladder OHS (115/75)
+
2:30 Rest
+
75/60 Calorie Air Bike, For Time

Accessories

A) SA-OH Squat; 3×6/side
*Use light DB or KB
B) Banded Good Mornings 3×50

 

Team Soul Training Development:

AM SESSION

REPEAT OPEN WORKOUT
Or
Air Bike;
40 Calories + 1:00 Rest
30 Calories + 1:00 Rest
20 Calories
+
4:00 Easy Spin
+
3x For Time:
15 Box Jump Over (24/20)
15 Push Press (95/65)

PM SESSION

Weightlifting

Snatch:
2@65% 2@70% 2@75% 2@80% 2×1@85% 1@90%
+
2 Heavy Singles
+
3×1@85% of Heaviest Single

Conditioning

5:00 AMRAP;
5 Sholder to Overhead (85/55)
10 Deadlifts (85/55)
+
2:30 Rest
+
5:00 AMRAP;
x3 Power Snatch (85/55)
x3 Ladder OHS (85/55)
+
2:30 Rest
+
5:00 AMRAP;
Bike Calories

Accessories

A) SA-OH Squat; 3×6/side
*Use Light DB or KB
B) Banded Good Mornings 3×25