“Danny”
*this weeks running program is at bottom of page
All Phases:
A. “Danny”
AMRAP 20
30 BJ (24/20) *step down
20 push Press 115/83
30 pull-ups
Rest / Recover
B1. Back SqT 1×6@70, 1x6x80, 1×3@90, 1×2@95
B2. Strict HSPU – 4 x 10 * choose height of deficit for those capable of
*uncapable of this many strict – think higher volume relative sets for your abilities
C. Front SqT 3×4@80-85%
D. Assistance Work
Plyo Push-ups – building in height for 1-3 reps – working explosive push- not with excessive volume
+
good mornings 4 sets of 8-10 reps heavy. Use safety squat bar for those who have.
+
Crossover Symmetry
This weeks running Programming – 2 days
Day 1
1. Warm up: 800m with alternating 20 strides ex and 20 strides building.
2. 2 x 100m build ups. 100 easy
3. 8 x 200m repeats. Reps 1 and 8 are full effort. Please record these times. Reps 2-7 are moderate and smooth on 45seconds rest.
4. 400m easy cool down.
Day 2
1. Warm up: 5minutes easy
2. 5minutes if drills from past weeks.
3. 6 laps of hard effort on the straights and easy on the turns. Keep the form.
4. 5 x 40m repeats on 3minuted rest. These are full effort.
5. Cool down 400-600m easy
Danny
4 rds + 58 reps
Back and front squats done
Handstand push-ups done just to floor. No deficit
A little different, on vacation in israel.
A. Back squat 275/315×6, 355×3, 380×2
B. HSPU 4×10, floor, 35lb plates, 45’s, then 45’s+ 35’s.
C. Danny- 4+64
D. Did partner wod with my buddy 5 Round alt- 5 hpc 155#, 100m run- 7:33