A.
Build to today’s 1-RM Dead-Stop Front Squat
B.
Against a 2-minute running clock…
25/18 Calorie Row
Max Rep Hang Squat Snatches
Rest 2 minutes between sets, and complete a total of 4 sets.
Loading per set:
*Set 1 – 165/115 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/75 lbs
*Set 4 – 95/65 lbs
C.
For 30 minutes rotate through the following movements:
60/40 Calorie Assault Bike
50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)*
50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
800 meter Run or 2000 meter Bike Erg
1 Rope Climb from seated + 1 Rope Climb
*Hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry.
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed”
A) up to 335, felt great
B) 10-12-14-17 = 53
C) done subbed in some shspu
A. 135kg PR by 2.5kg
B. 3-7-11-15
C. 2 rounds plus 1 rope Climb
D. Done
A. 315 – 10# PR
B. 7-7-11-12
C. 2 RDS + 60 Cal+50 m+50 m+ 600 m Run
D. Completed
A-125kg
B-1+1fail-6-9-14
C-2rounds+800mrun +50m farmers+30m farmers
Sub 60 cal bike 800m run
Farmers 32kg kb and 22,5kg DB
D-done
And Tino i have a question:
In two weeks i do the qualifier for Athens Throwdown so i think do the classic training but do the qualifier first and then your programming, Good idea?
A) 275 10# PR (was going to stay light because I tweaked my back on these a year or two ago but they felt good and I went for it)
B) 0, 5, 7, 10 (165 is my 1 RM max HS. I hit it in warmup but missed twice after the row. Tried to row slowly the first round, but my core still felt a little unstable after. Rowed harder the last two rounds to try and get more reps in)
C) 2 rounds in about 30 minutes.
When does the open prep cycle start!?!?!