April 4, 2022

Weightlifting/Strength:

Every 2:30 for 7:30: Push Press

8 Push Press, pick load

60-65% 1RM

Take the bar from the floor. We want to work on a quality set-up position and practice clean form as we pull this up to the shoulders. Then we want to focus on the vertical dip and drive before pressing and driving vertically on the bar.

"Tainted Love":

FT: GHD Sit-ups, 400 m, and Thrusters

For time:

30 GHD Sit-ups

Run, 400 m 15 Thrusters, 115/75 lbs

24 GHD Sit-ups

Run, 400 m

12 Thrusters, 115/75 lbs

18 GHD Sit-ups

Run, 400 m

9 Thrusters, 115/75 lbs

*GHD Sit-ups or Weighted Sit-ups

Goal: 12-15 mins

Time cap: 18 mins

This is a challenging triplet with an emphasis on managing breathing and bracing as midline will fatigue, and that heart rate will sky rocket on the combo of GHD sit-ups and thrusters. Control your movement to allow for better breathing patterns and push the pace on the runs.

Competitor: 135/95

L2: 95/65

L1:

30 AbMat Sit-ups

Run, 200 m

15 Thrusters, 75/55 lbs

24 AbMat Sit-ups Run,

200 m

12 Thrusters, 75/55 lbs

18 AbMat Sit-ups

Run, 200 m

9 Thrusters, 75/55 lbs