TheBoltBlog

General Track
BS 5×5@85%
+
10-8-6-4-2 GTOH 135/95
10, 20, 40m Shuttle Sprint
———–
Strength Track
A. Snatch 2x(2@75%, 2@80%, 1@85%)
B. BS 4×5@85%
C. Bentover Row 4×6
D1. GHD Raises 3×12
D2. Strict TTB 3×12

A1. DE DL 8×3 55-60%
A2. Bounding
+
3 RFT
30 Wall Ball
12 Alt KB Snatch
then
1000m Row

EMOM- 10
Odd – 3 Cleans
Even – 30 Double Unders
+
21-15-9
STOH 115/75
Pull Ups
Burpees over the Box
+
3×15 Band Pull Aparts

A. BS 6×4@80%
B. Press 5@75%, 3@85%, ME@95%, 3@85%
+
Tabata Intervals
KB Swings
Sprints

A1. Rope Climbs 4×2-3; r/r 30s
A2. Pistols 4×12; r/r-30s
A3. TTB 4×8-15; r/r-60s
+
AMRAP – 12
10 Burpees
100m Heavy BB Carry

General Track
Back Squat 6×5@80%
+
50 Box jumps 24/20
400m Run
50 KB Swings 53/35
400m Run
————–
Strength Track
A. BS 6×5@80%
B1. Push Press 4×4@90%**
B2. Wgt/Strict Pull Ups 4×5
C1. GHD Sit Ups 3×15-25
C2. Banded Good Mornings 3×15
**Push Press %’s based upon your 3RM Push Press.