AM: 40 min
60 s. run/60 s. walk
5.8 km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 2x2

2.Conditioning
WORKOUT 5, row progression
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.10.4
Round 2: 2.09.7

3.Accessory
A. 4 sets:
8 shoulder press - 25 25 27 27 kg

B. Tabata bicep curls - 12 reps, 10 kg barbell

For time;

21-18-15-12-9-6-3

Sumo deadlift high pull 95/65

Lateral box jump 24/20

3rd Rx this week! We did the lateral box jumps with a pipe across the top, scary at first but not too bad, no misses anyway :) Ended up using too much arm and not enough hip with the high pulls toward the end. Break into smaller groups next time (3-5), don't go to 70# until form improves.

Jerk
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Rest day

Rest day

A.Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B.Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets)
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds

C.Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds

Run 18x200m 2-10sec faster than avg cooper pace

Strength:

Back Squats - 12x225, 12x275, 3x300 (hurt left leg)
Straight Leg DL - 12x225, 12x275, 12x300

Metcon:

Cash in - 1000m row then 3Rnds: 50 DUs, 50 Situps then cash out - 1000m row

Time: 21:30

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

subbed double push ups for bench (60/40/20).

row times: 1:45, 3:40, 8:00

23:05

5 round
Amrap 4
40 shuttle run (8m)
30 cal bike erg
Max effort burpees