Strength:

Front Squats

5  reps  @ 65%

3  reps  @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Conditioning:

MFFL WOD 2.6

21-15-9 Complex

8 Deadlifts (115/75)*

7 Hang Power Cleans

6 Power Snatches

8 Pistols (alternating) or 16 Goblet Squats*

7 Ring Dips

6 Handstand Push-ups*

 

6 Deadlifts

5 Hang Power Cleans

4 Power Snatches

6 Pistols or 12 Goblet Squats

5 Ring Dips

4 Handstand Push-ups

 

4 Deadlifts

3 Hang Power Cleans

2 Power Snatches

4 Pistols or 8 Goblet Squats

3 Ring Dips

2 Handstand Push-ups

 

For Time

 

*Weights and Special Instructions:

Lifts:

Age range/(Rx weight male/female)

45-54/(105/65)

55-64/(95/55)

65+/(85/45)

Scaled: (75/45)

 

Goblet Squat weights:

59 & below/(53/35)

60+/(44/26)

 

HSPU

49 & below/Rx strict or kipping

50-59/1 abmat (2″ riser)

60+/2 abmat (4″ riser)

 

Flexibility:

Side Straddle stretch – 1:00/side

Center Straddle – 1:00

T-Spine Smash – 2:00

 

2 rounds 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:

20-30 minute Drill Work

4-5 x 400m, easy 300m between each

 

 

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