The next 3 weeks are crucial training days. Train hard and train smart! Focus on your weaknesses and prepare yourself mentally.
Warm up:
Muscle ups- If you have muscle ups do:
5 sets, 1st set being max reps and the 4 sets to follow being 3/5/7 unbroken reps. rest about 2 minutes inbetween sets.
* If you do not have muscle ups take 20 minutes to work on technique and progression*
Strength WOD:
Deadlift- Work up to a HEAVY triple (3 reps). Does not have to be a 3RM but challenge yourself!!!
Muscle Endurance:
Every minute on the minute for 10 minutes perform:
10 burpee box jumps 24"/20"
WOD:
For time complete:
1 mile run
150 double unders
30 deadlifts @ 275/185
Muscle ups- Did 5 sets of 7 unbroken reps
ReplyDeleteDeadlift- 365x3,385x3,405x3,425x3,445x3,455x3
ME- Did EMOM 10 min with a weight vest:
8 ring push ups
8 sit ups
WOD- 13 minutes flat as rx'd.
Muscle ups: practiced no false grip by EMOTM for 7 minutes doing 1 w/ false grip and 2nd without...failed all seven attempts. Then did 10x reps as quick as possible 4:40
ReplyDeleteDeadlift 3x: 225/255/285/305(got 2x)
ME: Burpee box jumps 10/10/8/8/10/10/8/8/10/10 = 92
WOD: 12:47 w/ 225# for deadlifts