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Week 3, Day 15

Baseline

  • ROM drills

  • 500m run

  • work up to 5 RM push press

Strength

  • Push press (5 reps at 5% of 5 RM)

  • Push press (2 sets x 5 reps @ 10% of RM)

Stanima (chipper)

  • 50x push presses at 45% of 5 RM

  • 100 jumping pull-ups

  • 800m farmer’s walk (135#/95# up to body weight)*

    • Note: Farmer’s walk = put a barbell on your back in the back squat rack position and walk 800 m, or carry kettle balls

Work capacity (1 round, 3 minutes max effort at each station, 1 minute rest)

  • Max calorie row

  • Overhead squat (95#/65#)

  • Ball slam

  • Sit-up

  • 800m run as fast as possible

Durability

  • 2 mile recovery run.

  • 2 rounds - 10x toes to bars

  • 10 weighted back extensions (45#/25#)

Hydrate, go home, fuel up. Rest. Journal post-training session.

Earlier Event: December 3
Week 4, Day 14