Friday, May 8, 2015

48.5

Team Meeting
Tonight. 5PM. War Room. Be there if at all possible.

I am super excited for you guys. These are great Events that will really afford you an opportunity to shine. You guys have put in a lot of work to get to this point. We will be working the next three weeks in a much different way than most of you are used to. We will be doing our best to hack into the structure of these Events and come up with the best strategy for the team. This will require you, and especially me, to have an open mind about how we attack these workouts. Some of them are very straight forward, some of them will take a considerable amount of strategy.

Time trials will be SUPER important. We will be doing a lot of testing and tweaking of these Events. If you are asked to test something this next week, we need VERY accurate times. Please be diligent about this.




Friday or Saturday AM Strength
  Front Squat
     1 x 5 @ 75%
     1 x 3 @ 85%
     1 x 1 @ 95%
     1 x 1+ @ 105%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set, attempt a new 1RM. Continue past 105% if possible.

Friday or Saturday AM Skill

 We will be doing a lot of testing tonight, so do not kill your shoulders. Warm shoulders up and perform one or both of the following. If you chose only one,  choose the one you need to work the most:

  5 Rounds For Time:
     20 foot unbroken HS walk
     10 GHD sit ups

AND/OR

   For Time:
     600 meter Run/Sprint
     15 Strict HSPUs
(record time and then continue)
     25 Calorie Row
     15/10 Muscle Ups

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