Following 10 min bike test
Competition
am
A. Ohs at 43X1 – 5×3 – focus is slow controlled movement and positions. Not max weight
B. Deadlift – climb to heavy single for day in 14 or so min
C. Seated L-sit strict muscle up work – 8-10 min of work Here /:::options : A. Singles B. Doubles – triples. Get your volume in
Pm
A. AMRAP 12 – @80%
12/10 cal bike
12 alt pistols
12 weighted sit-ups 35/26
12 kipping hspu (slight deficit)
Rest 4 min
Into 5 x 400run : rest 1:30 between. Hard but aerobic efforts here
B. Recovery and athlete athlete specific weakness
Opens Phase focus:
A. Ohs or deadlift ; which is more applicable to athlete
B. AMRAP 12
from above
C. Weakness work