Thursday July 25, 2013

Skill work:

Max Effort (ME) ring dips; rest 60 seconds

ME strict pull ups; rest 60 seconds

Complete as a couplet and for 3 rounds

*If athlete can’t complete more than 5 ring dips, complete 2 static holds in locked out position, then ME on stationary dip station, either bars or on boxes. If athlete can’t complete 5 pullups, complete 2 holds with chin over bar (3-6 second hold) with a slow decent, then complete ME of ring rows

Then:
 

3 rounds for time: 

14 Lunges holding plate overhead (7 per leg) (45/25lbs)

7 Shoulder to overhead (95/65lbs)  

400 meter run