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Saturday // 10.31.2020

OPEN PREP

Fartlek Intervals – Rowing
2 Rounds:
Meters 0-500: 2K Pace + 12
Meters 500-1,000: 2K Pace + 6
Meters 1,000-1,500: 2K Pace

Conditioning
“Highs and Lows”
For Time:
21 Front Squats (165/115)
42 Single Arm Alternating DB Snatches (50/35)
800m Run
15 Front Squats (165/115)
30 Single Arm Alternating DB Snatches (50/35)
800m Run
9 Front Squats (165/115)
18 Single Arm Alternating DB Snatches (50/35)
800m Run

KG: Barbell – 75/52
Dumbbell – 22.5/15

Body Armor
3 Sets of 9: Bulgarian Split Squats (each leg)
3 Sets of 12: Romanian Deadlifts
3 sets of 16: Alternating Pistols

GAMES PREP

Fartlek Intervals – Rowing
2 Rounds:
Meters 0-500: 2K Pace + 12
Meters 500-1,000: 2K Pace + 6
Meters 1,000-1,500: 2K Pace

Skill Conditioning
Alternating On the Minute x 10 (5 Rounds):
Min 1 – 6 Alternating Single-Arm Dumbbell Hang Squat Snatches
Min 2 – 4-8 Kipping PHSPU (Athlete’s choice on deficit depth)

Over the course of the 5 rounds, aim is to build to a heavy dumbbell along with a challenging PHSPU deficit depth.

Box Front Squat
On the Minute x 10:
2 Box Front Squats

1s pause at bottom of squat on the box. Aim here is moderate loads, executed with explosive speed off the box.

Conditioning
“Highs and Lows”
For Time:
21 Front Squats (205/145)
9 Devil Presses (80’s/55’s)
800m Run
15 Front Squats (245/165)
9 Devil Presses (80’s/55’s)
800m Run
9 Front Squats (275/185)
9 Devil Presses (80’s/55’s)
800m Run

Mountain Bike Recovery
40:00 Recovery Effort