“DADDY”

Endurance: Run 1 mile

First Phase: Warm-up
30 pull-ups, 30 push-ups, 30 sit-ups, 30 squats

Second Phase:  Strength, Stamina

(1)  Find 1RM Push Press

(2)  3 rounds:
- 2 x Push Press (85% 1RM)
- 10 x SDHP 70# (KB)

(3) Fran – for time do 21, then15, then 9 of:
- Thruster 75#
- Pull-ups (dead hang or with band)

Third Phase: Core & Durability

- 50 GHD sit-ups.  50 GHD back extensions

Fault if you stop on the GHD – Fault = 400m run

This entry was posted on Wednesday, June 24th, 2009 at 12:50 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.