Strength:A. Back SqT – 5×5 @75%
B. Weighted Pull up – body weight x max reps, rest 2:30 then 5×3 ; rest 2 min between
C. DB SA row 8-10’reps x 4-5 sets
Conditioning:
AMRAP 20
25′ oh walking lunge 95/63
8 burpees
25′ oh walking lunge
8 c2b
Running:
400m run – rest 1 min x 4 – rest 2 min into 800m x 3; rest 1:30 between
*note splits
Rowing – build out (option)
150m row (hard hard efforts) x 15 ; rest :20 between
Accessory / training options:
A. Hspu work – 5 strict into 5-7 kipping * athlete choose height and modification of reps above. Every :90 – :120 (athlete specific) x 8-10 set target
B. Choose 1
3 x 30 ub ghd
4 x 20
5 x 12-15
A.) Squats @ 140kg
B.) 14 body weight, 1×3 @ 35#, 2×3@ 44# and 2×3@ 53#
C.) 5 sets of rows ascending from 70# to 106#
D.) 260 reps (10 Rounds), PR by 101 reps from last year
E.) 10 Sets w/ :90 rest between: 5 SHSPU + 7 KHSPU
A. Squats done at 198#
B. 14 strict pu, 5×3 18#, 23#, 26#, 28.5, 31#
C. DB rows ascending up to 53# for 8 reps
E. 16.1 244 reps (9 rounds +lunge+5burpes). Only 1 rep better than last year but overall I felt much better. C2b unbroken. I’m sure in competition environment I could have done more so overall not displeased at all.
Squats at 300
Metcon
304 reps
Hspus
3/4 for a few rounds
Then 4/6 for a few rounds
Ghd
5×12