Hey Folks!
Great work today on the sprints. They weren’t quite as sprinty as I would have liked haha, but I’m still super happy with it – especially over the epic grind the previous day.
Hopefully, despite the workouts being really challenging, you guys are still having fun! This next month is about building some strength, and ensuring the flame/desire to train is stoked and burning strong before we head into a summer of building strength and conditioning capacity.
[av_video src=’https://www.youtube.com/watch?v=MAFxUMDwUng’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2lng84′]
Coaches Notes:
The rows don’t need to be “all out” efforts – But aim to have a faster split time at every distance, with the 100m row being more or less max effort. For the WOD – Go off a bench or box if you need to, but these should all be strict HSPU’s. You could also sub dumbbell strict presses. The Thrusters should be unbroken – so choose a weight that can happen with :)
Monostructural Conditioning:
For Completion:
500m Row
rest same amount of time
400m Row
rest same amount of time
300m Row
rest same amount of time
200m Row
rest same amount of time
100m Row
Conditioning – “Chop Chop”
21-15-9
Strict HSPU
Thrusters (75/53)
Comments are closed