GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
Banded Air Squats: 15
Inch Warm: 40 feet
KB/DB Waiter Carry: 30 meters (switch arms at turnaround) (53/35)
* if you didn’t run 800 meters yesterday, do yesterday’s warm up and record time
WEIGHTLIFTING STRENGTH
10-35 minutes
Same as yesterday. Work up to a heavy 5 with chained squats, or banded deadlift. Record weight below
Chained Back Squat (1 X 5)
* Goal is to have a controlled descent down and explosiveness out of the hole. Although the chains reduce weight, this isn’t an air squat
* Use a spotter for each rep
* Record the highest weight used for 5 reps
Speed Pull Deadlift (10 X 2)
* 65%. Rest 1 minute after each set.
* Reset on every rep. Concentrate on speed, and proper technique from the bottom up
* Reset on every rep. Concentrate on speed, and proper technique from the bottom up
METABOLIC CONDITIONING
35-50 minutes
4 Rounds
Power Snatch: 10 @60% (135/95)
Run: 400
* 12 minute cap