Friday, aug. 18

Strength A:

1x [ 10 L/10 R Back Rack Reverse Lunges ]

Use the heaviest weight you can for the set.

Athlete Instructions

Establish a 10 L/10 R max.

Notes

Complete A+B on a 12 mix clock. Rest as needed between sets while you're building up in load. A great goal today would be to surpass 70% of your 1-rep max Front Squat. This cycle we're going to have weekly dedicated sessions to improve this score. We will be loading the Back Rack Reverse Lunges and when you feel ready tackle 10 on the right and then 10 on the left. You can rest between legs, but no longer than 1 min. At any point in the 10 mins complete 1 set of max unbroken strict pull-ups.

Strength B:
A single set of Strict Pull-ups for max reps

"Flight"

3 rounds for time of:

Run, 400 m

16 Pull-ups

12 Front Squats, 135/95 lbs

8/6 Bar Muscle-ups

Athlete Instructions

Time domain: 9-14 mins

Time cap: 17 mins

Notes

Primary Objective: Complete the gymnastics components in 2 sets or less

Secondary Objective: Keep the run at sub 5 km pace and unbroken Front Squats

Stimulus: V02 Max / Muscular Stamina

RPE 8/10