Wed, 082416


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  

3 thoughts on “Wed, 082416”

  1. 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

  2. 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

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