Sunday 120701

Strength
1a) 5 x 5 high bar back squat @ 70-80%, then immediately to,
1b) 5 x 5 max distance broad jump with medball @ 20/14#, rest 2 to 3 minutes.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning A
3 rounds for time of:
12 Deadlifts @ 315/225#
24 Bar Facing Burpees
2 minute rest

Note: These are sprints. Do not pace. Degradation in speed is acceptable but not form. If form is compromised to any great extent, stop. Deadlifts should be done unbroken. If you feel you cannot perform deadlifts sets unbroken, scale. Aim for a weight which is between 55 – 65% of your 1RM deadlift but no more than 315/225#.

This is Games athlete Jason Hoggan performing this workout (without rest periods).

Rest 2 to 3 hours

Conditioning B
10 x 40 meters sprints, with a 20 meter “fly-in”, rest as needed.

Notes: Attempt to perform runs on either grass, field turf or on an all-weather track.

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3 Responses to Sunday 120701

  1. Ben says:

    Strength:
    working sets = 255 to 275#

    Conditioning A:
    2:42
    2:28
    2:50

    Conditioning B:
    Felt good. The fly-ins take a lot of stress off the body. Had energy after the Conditioning A

  2. maria says:

    Great wod today! Perhaps I should have gone 15#s lighter on the deads. Started breaking them up on 2nd round and I my form fell apart a bit (Coach Rab told me to straighten the “eff” out!) Hopefully I did. Burpees were at a steady state.

  3. maria says:

    Squats: 150#
    Broad jumps: 14#

    Deads: 205#
    Total time: 14:20

    Sprints: DND (did.not.do.)

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