Doozy...

Warm-Up

Mobilize then this...

50' Bearcrawl

10 Push Ups to Downward Dog

10 Banded Pull Aparts

10 BB Good AM's

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STRICT HSPU WORK

120%

~ 60s Rest

90%

~ 60s Rest

70%

~ 60s Rest

90% 

60s Rest

120% 

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LAYOVER

5 Rnds:

15 Cal Bike

10 C2B

directly into...

10 Power Cleans

10 Push Press/Jerks

(115/85)

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THRESHOLD BIKE TRAINING

OTM x 6:

20s Cal Bike (40s Rest)

~ 2m Rest

OTM x 4:

30s Cal Bike (30s Rest)

~ 2m Rest

OTM x 2:

40s Cal Bike (20s Rest)

ZW ~ 11:20 (did strict deficit 12-9-7-9-12) / 16:06 (95#)

tb ~ 13:39 (11-9-7-9-11) / 16:14 / 8-8-7-9-8-9 / 10-9-9-11 / 14-13

Bikes = 55s - 1:17 / 1:08 - 1:23 - 1:16 / C2B all UB until 5th set, 3-3-2-1-1 to get some rest for next

PC = 6-3-1 / 6-2-1-1 / 6-3-1 / 6-2-1-1 / 6-3-1 / PJ 10's UB

Strict HSPU Breakdown

4-3-4 @ 1:25

3-3-3 @ 3:44 (1:19)

3-2-2 @ 5:56 (1:12)

2-2-2-2-1 @ 8:53 (1:57)

11 singles @ 13:39 (3:46)

had 6 reps @ 11:17 (1:24)...so took 2:22 for last 5 reps...sheesh...talk about hitting the wall!