Sport-specific training.
Strength/Skill Development
A1. Back squat 5, 3, 1, 5, 3, 1. Work to get heavier 2nd time through.
A2. BAH: Accumulate 70-80% of max following the first set of 5, 1 and second set of 3.
Ensure you have 2-3 minute rest b/w back squat sets.
WOD
Complete 3 rounds of:
3 sets of Power clean + 3 Front squats (3 Pwr clans, 9 FS per round) Use ~70-80% of FS/Pwr Cln multi-rep max based upon lower of two NTE 135/95lbs)
Run 400m
Rest walking 2 minutes.
Subtract 4 minutes from overall time for total time of work.
Post best BS x 5,3 & 1, final time with load for workout.
Name BS 5 3 1 Time Load
MenneM 165 185 205 7:21 95
Holland 185 225 ? 7:23 95
John 185 224 275 7:40 135
Frank 165 185 205 7:46 95
Denise 85 105 125 8:36 55
Allan 165 175 195 8:37 95
Bryan 185 215 250 8:25 95
Tina 110 125 135 9:06 75(1) 80(2+3)
MCK 85 105 125(PR) 8:31 42
KK 155 199 243 8:31 89
Brad 145 7:53 95
Joel 219 243 263 8:47 133
Brian T 145 195 215 9:11 100
Jess T 105 125 140 10:37 75
Brooke 125 155 180 13:11 95