Monday, feb. 27
Strength:
Back Squat 1x3, using heaviest weight for the set
Back Squat 2x3, using same weight per set
Athlete Instructions
Instructions
Establish a 3RM in 12 mins. -- then -- Complete 2x3 at 90% 3RM.
Points of Performance
Focus on control through the entire torso by breathing into your belly then locking down the breath to create global tension and braced position. We are looking for good speed and tension out of the bottom of the squat.
"Delta"
FT: Rows; 4x Strict Handstand Push-ups, Dumbbell Hang Power Cleans...
For time:
Row, 1000 m
-- then --
4 rounds of:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans, 50/35 lbs
50 Double Unders
Athlete Instructions
Row- 5 km pace
Dumbbell Hang Power Cleans- dual dumbbell
Time domain: 9-12 mins
Time cap: 14 mins
Notes
You must hold your 5 km row pace or faster. This puts a little emphasis on the effort we put forth in the row before tackling the rest of the conditioning effort. For those that only know a 2 km time, then 5 km would be at a 2 km pace +7 secs/500 m.
Primary Objective: Hold 5 km pace.
Secondary Objective: Overall time.
Competitor: Prescribed
L2: For time:
Row, 1000 m
-- then --
4 rounds of:
10 Kipping Handstand Push-ups
10 Dumbbell Hang Power Cleans, 35/25 lbs
30 Double Unders
L1: For time:
Row, 750 m
-- then --
4 rounds of:
10 Push-ups
10 Dumbbell Hang Power Cleans, 25/15 lbs
50 Single Unders