Sunday:
5K time trial
Monday
Work up to 2 rep max power clean
Then…
WOD:
10 rope climbs
Calorie row (100/80)
5 rope climbs
Calorie row (50/40)
Tuesday:
Warm-up/Drills
Pose hold drill: 2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose
Springiness Position wall-fall drill: Get in springiness position standing 3 ft from wall. Fall by moving hips forward over balls of the feet. Maintain springiness position as you fall forward keeping ankles loos. Catch yourself with your hand. Repeat until you are comfortable letting go and falling.
Timber drill: 10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
Change of support drill: 10x each leg; finish w/ 20m jog focus on pulling
Short Interval:
4x400m, 60s rest
WOD:
7 min AMRAP ascending ladder
2 front squats (135/75)
2 burpees over the bar
4 front squats
4 burpees over the bar
6 front squats
6 burpees over the bar
Etc… until 7 minutes is up
Wednesday:
WOD:
For time:
800m run
50 box jumps (24/20)
25 power cleans (135/85)
50 double-unders
Thursday:
Warm-up/Drills
Pose hold drill: 2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose
Springiness Position wall-fall drill: Get in springiness position standing 3 ft from wall. Fall by moving hips forward over balls of the feet. Maintain springiness position as you fall forward keeping ankles loos. Catch yourself with your hand. Repeat until you are comfortable letting go and falling.
Timber drill: 10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
Change of support drill: 10x each leg; finish w/ 20m jog focus on pulling
Long Interval:
4x800m, 2:30 rest
Friday:
3-3-3-3-3-3-3 Deadlift