Monday Aug 31, 2015

RRL Warm up

Baseline: Pre-SOP and box breathing, then ROM drills. 50x double unders, 20x front squats (45#), 50x double unders, 20x push press (45#)

Work Capacity: Complete the following for time…

  •      10-8-6-4-2 reps of: Thrusters @ 135#/95#
  •      50-40-30-20-10 reps of: Double unders
  •      *Perform 10x thrusters, then 50x double unders, 8x thrusters, 40x double unders, etc.

Strength: Bench Press 5×3. Then EMOM for 10 minutes of 2x OHS @ 70%

Stamina: Chipper, not timed: 50x Close Grip Bench Press @ 60%, 50x box jumps (24in/20in), 800m farmers carry (32kg/24kg).

Durability: Run 3 miles @ moderate pace. 2 rounds – Max sit ups in 2 minutes, 2 minutes rest. Warrior Yoga Hip Mobility Drill. Hydrate and fuel within 30 minutes.  Journal post training session SOP.



I saved strength and stamina for a lunch workout