Monday 3.12

MONDAY

Strength: Front Squat
3-3-3-3-3

 

WOD: For Time
Row 1500m
63 Box jumps 24/20 (full stand)
36 Deadlift 225/155

 

S: Row 1000m, Step Ups, 135/95
L1: 185/135

 

Rx+: 275/185

 

Sweat

Core: 15 Rounds
10s on, 10s off, Hollow Positions
First 5: Hollow Hold
Next 5: Rocks
Last 5: Scissors from Hollow

– Right into Forearm Plank Holds
30s, 60s, 90s, 2m, all resting 30s after each effort

 

Conditioning: 3 Rounds
Row 1000m in 5:00 then all together for below:
-60s Accumulated Effort Wall Sit (hold KB at chest for scale up)
-60s Accumulated Wall Ball 20/14
-60s OH Walk with KB 50’ lengths, alternate arms at end each time

  • 30S REST FOR TRANSITION TO NEXT ROUND

 

The Program

1. Strength and WOD

2. Low Bar Back Squat
5 Sets of 5-3-1, rest 30s after each set then 2:00 after 1 each round. Increase as able throughout set and make each set of specific rep scheme heavier than round before

3. 10m Weakness work

DONE…for real. This is MIDWAY POINT. That means its a refeed week and time to let the body recover for a few days before we sprint to the end. Eat whatever you want if you havent already, then get to work with focused short intensity (will be programmed here). Then let’s bring it home.

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