July 8th, 2017

Freestanding HS Hold – accumulate 1-2 minutes (spotted if necessary; individual basis)
Seated Straddle Up x 10 + Seated Pike Up x 10 x 3 sets

A. Sumo Deadlift; 70% of Tuesday’s heavy triple x 3 reps OTM x 8 (if you didn’t do that, use 55-60% of your traditional DL max)
3 sets, not for time of:
100 ft Single Arm Farmers Carry (each arm)
100 ft Reverse Sled Drag
8-12 GH Raises
3 sets, not for time of:
50m Sled Push High
50m Sled Push Low
20 GHD Sit-Ups
2 sets of:
Fat Bar Curls x 15 x 2
Tricep Extensions x 15 x 2

**weight should be continuous, steady movement on the sled

PM Track Work
5 minute easy jog/dynamics
200m Run @mile pace
200m Run @recovery pace
x 10
**consistency of effort is key here; should feel easy for 5-6 sets; focus on cadence, breathing, and heart rate management
5 minute easy jog



  1. Gymnastics done
    Sumo: 225

    A. 80# KB
    4 biscuits on the prowler pulling it
    8 GH raises

    B. Empty Prowler for both
    20 GHD

    C. 55# and 10# DB for single arm tricep extensions

    Will do track work tomorrow with josh I’d say



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