MOB: Full body.
WU: Run to the road at 1/2 pace, come back at 3/4 pace. Rest :30. Run to the road at 3/4 pace, come back at sprint pace
R: KB snatch
S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90%
C: 6 rounds of:
6 KB snatches, right arm 70/53
6 KB snatches, left arm 70/53
Parking lot sprint
Rest :60
Record split times.
What’s a sprint? You’re running like a rabid dog is chasing you.
What’s a hard run? You can barely run any faster, but if a rabid dog starting chasing you, you’ve got a little more left in the tank.
If you are not comfortable sprinting, run hard.
LIII: 53/35
LII: 44/25
LI: Weight of choice. 12 AKB swings okay.
PWMOB: Stretch hamstrings. Lax ball in C/S/B/Forearms.
Advanced: None.
Endurance: None.