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#3462 – Monday 9/16

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Monday 9/16/19

ATHLETE GOAL – The goal for athletes is to move at a fast but sustainable pace through each station. They should pick a weight for the FR Reverse Lunges that they can perform 30 reps unbroken when fresh but likely will break up into 2-3 sets in the second and third round. For the HSPU, athletes should be able to perform sets of 5+ throughout, with the goal of finishing 3 rounds in 22:00 or less.

STIMULUS – Monostructural, weightlifting and gymnastics triplet that involves a light barbell for volume and a moderate high skill
gymnastic movement.

The 800m Run should take no longer that 4-minutes. Athletes should focus on a weight for the Front Rack Reverse Lunges that they can do unbroken when fresh but likely will break up into 2-3 sets in second and third rounds.
In the HSPU, looking for sets of 5+ throughout. We are looking for all athletes to be in the 18-21 minute range, with the more capable athletes finishing in the 15-16 minute range.  22 minute time cap on this workout.


Workout of the Day
3 Rounds, For Time

800m Run
30 Front Rack Reverse Lunges 95/65#
30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10


COOL DOWN FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk
Focus on calm nasal breathing