One more sleep ????????
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Weightlifting:
a. Push Press – 3RM + 2×3@90%
b. Back SqT – 3RM + 2×3 @90%
**a&b – building on last week
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Conditioning:
For time:
10 muscle-ups
30 wall-ball shots 20/14 to 10′
50-ft. handstand walk
25-ft. sandbag carry 200/150 or 150/100
10 muscle-ups
30 wall-ball shots
25-ft. handstand walk
25-ft. sandbag carry
10 muscle-ups
30 wall-ball shots
50-ft. sandbag carry
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Running:
1. Warm Up:
– 600 easy
– 3 x 50 yard build ups/3 x 75 yard build ups, recovery is an easy jog back
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2. 1 mile – 3/4 mile – 800 – 400: the rest interval is 50% of your work interval. Some what short to work on developing a sustainable pace. Effort should be hard at most – not fast. Each shorter rep should be about 10% faster. Focus on that fast stride rate and foot placement under you instead of in front of you
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3. Cool down: 800 plus – all on grass
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becomplete:
1. semi supinated barbell bent over row 4 x 6
2. barbell good morning 4 x 6
3. 2:30 min each split position
4. 5 min wall squat therapy
5. crossover symmetry protocol