Monday, 020518

Regionals:

Am

A. 500m Row x 6; rest 1:30 (hard intervals – this is individual pacing) – same pace as last week / -1 below

B. 75 kipping hspu – AFAP

C. Bent over barbell row 4×8

D. Crossover Symmetry protocol

#

pm

A. 5 rds afap

15 heavy wall balls

12 deadlifts 185/123

9 t2b

6 shoulder to overhead

3 burpee muscle ups

#

Becomplete:

Waiters Carry

KB External rotation drills (lying on your back)

Crossover Symmetry

Reverse Hyper

#

Running:

1. Warm Up

– 5-8min easy easy

– 6 x 15sec build ups on 30sec easy

2. Main Set

– 45sec hard on 15sec easy x 3. Then an easy 2min run. Repeat this cycle 3-4x. The 3 reps are on very little rest so focus on being efficient as possible. The 3rd rep of each cycle will require lots of focus and strength.

3. Cool Down

– 8-10min easy

– row after at least 1000m is optional

#

#

#

Performance:

5 rds afap

15 heavy wall balls 30/20 to 10′

12 deadlifts 185/123

9 t2b

6 shoulder to overhead

3 burpee muscle ups

Leave a Comment

Your email address will not be published. Required fields are marked *