Wed, 082416

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Triple Hang at 245 for Chase 
Competition:

am:
A. OHS – 5RM with 3 sec pause hole 

B.  Front SqT – 3RM with 1 second pause each rep + 2×3@90%

 C. 5 rds 

2 legless rope climb to 15′

6 bar muscle ups 

Max strict t2b 

Rest accordingly to get unbroken 

**rope should be release and jump up 
pm:

A. Seated single arm strict press 5-7 reps each arm X 5 sets each side 

B. Running 

6 X 800m @1 min slower than your max mile pace  ; rest 2:45 min between. 

Into 1 mile at 50-60% – directly after final 800m 

C. 10 min triple jump work – on grass or soft location + 10 min hurdle work 
Performance:

A. Front SqT – 3RM with 1 second pause in hole + 2×3@90%

B.  5 rds 

2 legless rope climb to 15′
6 bar muscle ups 
Max strict t2b 
Rest accordingly to get unbroken 
**rope should be release and jump up 
C. Running 

6 X 800m @1 min slower than your max mile pace ; rest 2:45 min between. 
Into 1 mile at 50-60% – directly after final 800m 

Assistance work for day :

1. 10 min of hip activation 

2. Single leg double hold Straight legged DL 8-10 reps each side X 4

3. Suitcase step ups 8-10 each leg X 4 sets 

4. Triple bounding @80% height of normal triple X 8 X through. Not for time