Friday, May 9, 2014

Team -- Make a decision on how your body feels - Either Prep Day or Training day:

Prep Day:
1k Row - 5 Strong pulls per min, rest at warm-up pace

Outlaw Warm-Up x 3 -- 45/35lbs, 55/45lbs, 65/55lbs

3 rounds:
1 Hang Snatch (185/135#)
2 OHS
3 Burpees over the Bar
4 Box Jumps
5 KBS
6 WB (10ft)
8 Pull-Ups
12 Air Squats
24 Double Unders
Rest 2mins

Training Day:

1) 5 x 50' HS Walk -- Line up and go until you accomplish 5 sets of 50'.  Your score is how many attempts it takes you to achieve 50' 5 times.

2) Event 1 "Level" x 3 *Rest as needed between sets*
-- I.e. if you are doing the set of 15 you will do 15 Mu + 15 C&J, rest as needed between efforts.  The goal here is to test what you can do fresh, vs. semi-tired, vs. worst case scenario.  Practice your game day sets and timing, and practice on the ring height.

3) Complete the Prep Day above in entirety and perform mobility for Saturday.