Strength:

“Make-up work”

Pick a missed lift, find 1-rep max

Or…

Pick a lift and perform:

5 reps @ 60% 1RM

5 reps @ 70%

5 reps @ 80%

For Quality

 

Conditioning:

12-9-6 rep rounds of:

Shoulder-2-Overhead (135/93)

Muscle-ups

GHD Sit-ups

 

For Time

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

For Quality

 

San Antonio Marathon Training:

Drills:

Hollow Rock: 3 x 10

Hop with forward lean: 3 x 3-5

Pulling Wall: 3 x 20/foot

Alternating Foot Pull: 3 x 5-10/foot

Fast runs: 2 x half sprint distance @ 80-90%, 2 x sprint distance @ >90%, rest as needed between runs

 

Work:

30-45 minute Drill Work

8-10 x 200m, rest 2:00 between

 

 

Post lift and load, time, and experiences to comments