Day 43: Training Log

Warm up / Preparation:

• Run 400m + 1 minute skipping
• 10 x A-skip and C-skip
• 10 Frankenstein march
• 10 squat walk + 5 squat hop
• Shoulder stretches and ROM
• Triplet: 5 push jerk – 10 pendlay row – 10 hang clean
• Stretch, bands, rollers, etc as necessary

Strength Component: Strict Press

• 2 warm up sets of 8 using increasing but manageable resistance
• 3 sets: 8 – 6 – 8 with the set of 6 as your heaviest resistance
• After each set: 4 renegade row (2 each arm) + 6 OH med ball pass with a partner (demo provided)

Workout: Partner Challenge

Choose a partner: together you will complete the following

Start the clock: 20 minute cap

Complete 10 rounds of the following (partners alternate rounds)

• 10 KB swing
• 10 seated row / pendlay row
• 10 KB high pull
• 10 triceps dips

While your partner is completing this, you will skip… complete as many DU as possible (or scale singles 3:1)

When all 10 rounds are complete, one partner at a time complete OH squats with an empty bar/body bar.

Score for your workout: total DU (or singles / 3)  + total OH squats

Core strength: 

• 10 hollow rocks – 10 jacknives – 10 AbMat situps – 30 second LS plank – 30 second RS plank

Notes:

Absent!!