Monday May 21, 2018

  1. RUNNING::

4 rounds:

200m sprint

100m walk

800m run

100m walk

 

*The goal is sub 40sec on the 200m sprint, try and push the pace to achieve this. For the 800m, use a moderate pace which you can repeat within 5seconds everytime.

 

PM WORK

Title: DELOAD 1

 

Daily Warmup:

100cal assault bike

*progressive pace, every 20cals increase your watts.

--

30ft crawl

9 Snatch Grip RDL

20sec deadhang on the rig

30ft crawl

9 snatch grip RDL + 7 muscle snatch

20sec arch hold

30ft crawl

9 snatch grip RDL + 7 Muscle Snatch + 5 Power snatch

20sec Hollow hold

30ft Crawl

9 snatch grip RDL + 7 Muscle Snatch + 5 Power snatch + 3 squat snatch.

 

 

  1. OLYMPIC LIFTING::

EMOM 9

1-  3 snatches, 70%

2-  Max Strict Muscle Ups

 

EMOM 9

1-  2 snatches, 75%

2- Max Kipping Muscle Ups

 

EMOM 9

1-  1 snatch, 80%

2-  Max Strict Chest to Bar Pull Ups

 

B) PULL:

4 x 2

Clean Grip Deadlifts  *no hook.

 

C) WORK: For time:

6 Rope climbs

24 OHS, 50/ 35

48 HSPU

24 OHS, 50/ 35

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