#3462 – Monday 9/16
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
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
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
2019 09 15