Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C.
Three sets, not for time, of:
Banded Good Mornings x 10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 10 reps @ 2012
Rest 45 seconds
This is the final week of these progressions. You should now know weights that will challenge you for these sets and reps.
——————————-
Yesterday I learned that our community might need some more work on lunging with weight in the front-racked position.
When you can’t breathe, things feel difficult. You should have learned
that you weren’t alone, most of the athletes were destroyed by that
portion. Also note that this is a pretty typical time for athletes to
feel exhausted in a new cycle. We changed the programming focus and your
bodies need time to adapt. Back off as needed, but also understand that
you will adapt and be much better prepared for the Open once you do. I
could have kept the programming consistent and you would feel great on
it…but you probably wouldn’t feel so great in the midst of the Open.
“The more you sweat in training, the less you bleed in combat.” –
Richard Marcinko
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