Monday Aug 31, 2015
/RRL Warm up
Baseline: Pre-SOP and box breathing, then ROM drills. 50x double unders, 20x front squats (45#), 50x double unders, 20x push press (45#)
Work Capacity: Complete the following for time…
- 10-8-6-4-2 reps of: Thrusters @ 135#/95#
- 50-40-30-20-10 reps of: Double unders
- *Perform 10x thrusters, then 50x double unders, 8x thrusters, 40x double unders, etc.
Strength: Bench Press 5×3. Then EMOM for 10 minutes of 2x OHS @ 70%
Stamina: Chipper, not timed: 50x Close Grip Bench Press @ 60%, 50x box jumps (24in/20in), 800m farmers carry (32kg/24kg).
Durability: Run 3 miles @ moderate pace. 2 rounds – Max sit ups in 2 minutes, 2 minutes rest. Warrior Yoga Hip Mobility Drill. Hydrate and fuel within 30 minutes. Journal post training session SOP.
I saved strength and stamina for a lunch workout