Wed, 012517

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 

3 thoughts on “Wed, 012517”

  1. Mathew MacDonald

    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

  2. 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.

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