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
A. Ohs 156×5, 163×3
OHS: positional work
Front squat: 231
Gymnastics complex.. unsure of my over all time, but my strict T2B went: 11, 3, 3, 5, 6.
Runs: faster than my pace.. felt good to push a little. 6×800
3:42
3:36
3:38
3:37
3:27
3:24
Mile complete.
Add on:
5 rds: 5 Mu + 5 strict dips (12#) + ub wall ball. Rest 2:30 between rounds
1000m row x3, rest 3:30 between
Tasia add on
OHS smooth 100
FS 130
Metcon rope climbs
12:05 t2b 5/3/3/3/5
6×800
All in between 3:05-3:15