Strength
Every minute on the minute for 20 minutes:
Odd: 2 Jerk Drives + 2 Push Press + 2 Jerks
Even: 8-10 Banded Face Pulls
Conditioning
3 rounds:
Recover, 2-3 minutes
Strength
1) Work up to a heavy 1 Clean Pull + 1 High Hang Clean + 1 Hang Clean
2) Every minute on the minute for 10 minutes
Conditioning
“Helen”
3 rounds for time of:
Strength:
1a) 3x Max Effort (ME) Weighted Ring Dips + Unweighted Rind Dips- utilize dumbbell between feet, without coming off rings drop DB and complete ME unweighted Ring Dips
1b) 3x ME Weighted Pull ups
1c) 3x 15 GHD Sit Ups
Conditioning:
25 minutes, as many rounds as possible:
600m Run
Rest 2 minutes
Don’t forget: One rep max back squat on Monday!
Run 1 mile @ 80% effort.
-recover-
Run 1 mile @ 80% effort.
-recover-
Run 1 mile @ 80% effort.
-recover-
Perform 1 burpee for every second that your 2nd and 3rd mile times differed from your first mile (including going under).
Wear a watch and work on pacing, try to run at an even speed throughout and make small adjustments as needed at regular intervals (every 400m for example). Do not game the burpees by grossly changing speed to match previous times.
Team Endurance
We are excited to officially welcome Coach Russ, Coach Matt, and Coach Michael D. (DGAV) to the Solidarity team!
Strength:
Establish a 3 repetition maximum* high-bar back squat, then two drop sets @ -10%
*Important: remember, maxes during this squat cycle are training not testing. Work up to a heavy/maximal set for today. Do not sacrifice depth or form for a higher number.
Conditioning:
3 Rounds for time: