WEDNESDAY
WEIGHTLIFTING
DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to training max
CONDITIONING (competition/test)
For time:
1000m Row
20 Box Jump Overs (24/20”)
5 Wall Walks
*goal: sprint effort; must be able to set a strong pace on rower, but be able to get up and jump
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row