Weightlifting:
A. CG Deadlift 5×2 to 2RM
B. Bench Press – 3rm at 32X1 (2 second pause is 1″ off chest)
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Conditioning:
A. WODAPALOOZA week 1 wod 2
B. “Death by Triplet” – Complete as many rounds as possible, each within a 2 minute window, of the following:
8 Burpee Box Jump Overs 20/24″| 8 Hang Power Snatches 115/78 | 8 Thrusters
If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window.
***those out early for this. Rest next minutes off, go again. Minimum working rounds for the days training = 8 rounds of above. Shoot for 10 total to accumulate
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Running:
1. Warm Up:
– 800 easy
– 4 high knees – 4 heel to but – 4 skipping(50m sections), walk back
– 4 50m build ups
2. Main Set 1:
– 800 – 600 – 400 – 200 x 2
– recovery after each repeat is half the distance easy run(very easy to make sure you recover)
– effort is hard with the 400/200 fast.
– sets are back to back
3. Cool Down:
– 800 plus easy
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becomplete:
1. 30-45 min of foam rolling and lax ball work – complete self recovery