(General 3:00)
400m run
___________
(Specific 20:00)
25ft. toe walk
25ft. heel walk
25ft. heel to toe walk
25ft. alternating quad stretch
25ft. inch worm
25ft. toe pop (bunny hop)
50ft. walking forward lunge
25ft. broad jump
5 vertical jump (1 at a time)
5 tuck jump (1 at a time)
__________
3 deadlift
3 muscle clean
3 power clean
3 1/2 front squat
3 front squat
__________
3×3 building to starting load for EMOM
EMOM x 8:
1 deadlift
1 power clean
1 front squat
Building in load, start at 7/10 RPE.
RXConditioning
21 Deadlift
200m Run
15 Power Clean
200m Run
18 Front Squat
200m Run
15 Power Clean
200m Run
21 Deadlift
For time.
185/125lb.
Sub 15:00 Goal time
18:00 Time Cap
Intermediate
21 Deadlift
200m Run
15 Power Clean
200m Run
18 Front Squat
200m Run
15 Power Clean
200m Run
21 Deadlift
For time.
135/95lb.
Baseline
12 Deadlift (just below knee)
100m Run
10 Hang power Clean
100m Run
9 Front Squat
100m Run
10 hang power Clean
100m Run
12 Deadlift
For time.
35/15lb.
3×15 toe raise (lean on wall, lift toes as high as possible, control down)
+
1:00 couch stretch each leg
Yesterday involved only body weight movements and so for the sake of variance we lift ALL THE WEIGHTS today! We will start with a heavy complex–this should prime you nicely for the conditioning. The goal is to start snappy and smooth when the EMOM gets going and build to the heaviest of the complex provided as you feel up to. Then for conditioning today, the loads should be scaled in order to see that you “could” break each barbell movement into 3rds if you were asked to. It may be more productive to attack cleans as singles, but the capacity with the load should be there for linking touch and go reps together if asked.