Warm Up
3 rounds
10 calorie row
10 hand release push ups
10 toes to bar or knees to elbow
10 calorie row
10 hand release push ups
10 toes to bar or knees to elbow
Conditioning
15 minute every minute on minute
1st-200 meter run
2nd-12 dumbbell deadlifts
(unbroken) choose weight
3rd-10-15 toes to bar
***The stimulus here will fatigue your grip. The DB deadlift weight is meant to be challenging but meant to be unbroken so think a hard 7, pushing 8RPE if that makes more sense.
The deadlift will begin to fatigue your posterior chain (which is already building from your running), in addition to this, the toes to bar requires a lot of that as well.
With that said, break the toes to bar in an efficient matter if you're not going unbroken, whether that's 3-5 reps every 10, 15, or 20 seconds to meet the rep range in the given time.
Push the run, hang on for the deadlifts, approach the toes to bar with a plan. Lets get after it!
1st-200 meter run
2nd-12 dumbbell deadlifts
(unbroken) choose weight
3rd-10-15 toes to bar
***The stimulus here will fatigue your grip. The DB deadlift weight is meant to be challenging but meant to be unbroken so think a hard 7, pushing 8RPE if that makes more sense.
The deadlift will begin to fatigue your posterior chain (which is already building from your running), in addition to this, the toes to bar requires a lot of that as well.
With that said, break the toes to bar in an efficient matter if you're not going unbroken, whether that's 3-5 reps every 10, 15, or 20 seconds to meet the rep range in the given time.
Push the run, hang on for the deadlifts, approach the toes to bar with a plan. Lets get after it!
Strength
Back squats work up to moderate for day
Then
4-5 reps again on the minute for 10 minutes lets add5-10# from last
week this should still be fairly easy this will be a 6 -7 week progression
Then
4-5 reps again on the minute for 10 minutes lets add5-10# from last
week this should still be fairly easy this will be a 6 -7 week progression