Endurance:  Dynamic ROM Drills – run 1 mile

Warm UP:  3 rounds

5 Curtis “P”, run 2 laps

Strength:  3-3-3-3-3 Back Squat ( SEVERAL PR’S!!!)

Working Capacity:   5 rounds

• 10 Pullups
• 15 Thrusters
• 20 KB Swing
• Run 2 laps

Stamina:  5 rounds

• 3 x BS @ 90% 3 RM
• 10 x Jumping Squat
• Sampson Stretch

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• 20 Squat
• 20 Wheel rollouts

 

This entry was posted on Thursday, January 28th, 2010 at 8:08 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.