Back to back running days? You know it. How else are you going to be prepped for Murph? Getting more touches in under our legs to grease the groove of running and we are also accumulating a good amount of reps from the rig this week to prep the hands and arms. Today consider scaling pull up volume to something you can get to in 3 sets each round and the DB should feel like a weight that you can move steadily for the prescribed reps each round. 4:30-5:00 rounds is an approximation of time window when considering scaling.
400m Run
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10 Wrist rolls right
10 Wrist rolls left
10 arm circles forward
10 arm circles backward
5 inch worms
10 Scorpion stretch
1 round
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:20 Dead hang from rig
10 Plank shoulder tap
10 Plate ground to overhead (light weight)
3 rounds
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10 Kipping swing
3-5 pull up
5 Single arm DB Deadlift each arm (between legs)
5 Single arm snatch each arm
2 rounds
RXConditioning:
400m Run
21 Pull Up
20 Alternating DB Snatch (50/35lb.)
5 rounds for time.
Intermediate:
400m Run
21 Pull Up (Banded pull up)
20 Alternating DB Snatch (35/20lb.)
5 rounds for time.
Baseline:
200m Run
16 Pull Up (Banded/ jumping or ring row)
14 Alternating DB Snatch (15/10lb.)
5 rounds for time.
3x 30 Banded tricep push down (attach at rig)
3x 15 GHD Hip extension
Rest as needed between.
