– Midday 3.0 from 9:30am-11:30am
Skills:
20 minutes build to
– 1RM Wtd Dip
10 minutes build to
– 1RM Wtd Chest to Bar Pull UP
WOD
1 Mile Run
*Pack
Wtd Dip
Wtd Pull Ups
1 Mile Run
*Pup
Dips – 10 x 1 rep
Strict or Strict Banded Pull Up – 10 x 1 rep
800m-1 Mile Run
STRENGTH
*If your attending #TCP then do not do the Strength today. TCP only.
L1: Class Warm-Up.
A. 6 sets of:
Push Press + Split Jerk
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+2 @ 7 RPE
*Set 3 x 2+1 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
*Set 5 x 1+1 @ 8 RPE
*Set 6 x 1+1 @ 9 RPE
Rest 2 minutes
B. 4 rounds of
5 Wtd Dips
5 Wtd Pull Ups
400m run
*Increase loads each round on the Dip and Pull Up
L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Push Jerk
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 75%
*Sets 4-5 x 1 rep @ 80%
B. Every 90s x 5 sets
10 Push Ups
5 Thrustes (95/65)
C. 3 sets of:
Russian Swing x 15 (1.5/1pd)
Rest 30 seconds
GH Raises x 6-8 (Banded)
Rest 30 seconds
KB Rows x 10/Arm (1.5/1pd)
Rest 90 seconds
L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Push Jerk
*Set 1 x 3 reps @ 70%
*Set 2 x 3 reps @ 75%
*Sets 3-4 x 2 reps @ 80%
*Sets 5-6 x 1 rep @ 85%
B. Every 90s x 5 sets
10 Righ Push Ups
5 Thrustes (135/95)
C. 4 sets of:
Russian Swing x 15 (2/1.5pd)
Rest 30 seconds
GH Raises x 6-8 reps
Rest 30 seconds
KB Rows x 10/Arm (2/1.5pd)
Rest 90 seconds
2-A-DAY
Rest Day