FRIDAY, 2 September 2016
Warmup
Run 400M
• 3 sets:
1) ”L” Pull Ups (or variation) x 3-5
2) Wide Grip Muscle Up Rows x 2 (swap with Butterfly Kips if not yet proficient)
• 3 sets:
4) L-Sit on Parallettes x 10 seconds
TRACK SESSION
1) 6 x 40m, rest as needed.
2) 5 x 60m, rest as needed.
3) 4 x 100m, rest as needed.
4) 3 x 200m, rest as needed.
GYMNASTICS
3 Rounds for max reps:
1 minute Muscle Ups (Substitute 3 Chest-to-Bar Pull Ups + 3 Ring Dips if unable to perform MUs)
1 minute Box Jumps, 30/24"
1 minute 5m Bear Crawl (set up 2 cones 5 meters apart; every time you go around a cone equals one rep)
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING
3 sets: Max Effort Unbroken Cleans, 225/155# - All reps must be touch & go; no resting in the hang.
STRENGTH
21-15-9 for time:
Unbroken Back Squats, 225/155# - You must break between each set; if you are unable to complete the prescribed reps in a set you must re-start that set.
Post
loads and times to comments
No comments:
Post a Comment