Competitive Saturday 8-15-15

Prep Work
Team stretch

Workout of the Day
A.
Every minute, on the minute, for 12 minutes (4 sets):
Interval 1 – Bar Muscle Ups x 3-6 unbroken reps
Interval 2 – 30 Double-Unders + 8 Toes to Bar
Interval 3 – 15 Meter Handstand Walk
(use a partner assist if you can’t handstand walk yet)

B.
I.
For time:
100/75 Calories of Assault Bike

Rest exactly 5 minutes, and then…

II.
For time:
Run 400 Meters
15 Ground to Overheads (185/125 lbs)
Run 400 Meters

Rest exactly 5 minutes, and then…

III.
For time:
Run 800 Meters
60 Chest-to-Bar Pull-Ups
Run 800 Meters

C.
I.
Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio

Followed by…

II.
Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes

Followed by…

III.
Two sets of:
Behind the Back Wrist Curls x 60 seconds (45/33 lb BB)
Rest 2 minutes

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
20-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

Cool Down
Mobility
Post results

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