3/28/2019 - It's a running day!


M-1: Bulgarian Split Squat/Bodyweight Row

Per Side: 8 @ 6 8 @ 7 8 @ 8

Plus Two Repeat Sets

*Superset first 3 sets with Max Effort Bodyweight Row

Bulgarian Split Squat: Rear foot is elevated. Athletes can load with barbell on back rack, dumbbells or KB at sides. But stick with same implement through series.

Bodyweight Row: Reps should be performed with control through full range of motion, no momentum at all. Pause at both ends and maximize range of motion of the scapula, protracting at the bottom and retracting at the top.

M-2: 3 Rounds for Time:

Option A: 30/20 Pushups 20 Dumbbell Hang Clean & Jerks, 50/35#, alternate arms every 5 reps 400m Run

Option B: 30/20 Push ups 20 DB Hang Clean & Jerks, 40/25#, alternate arms every 5 reps 400m Run

Option C: 15 Push ups 20 DB Hang Clean and Jerks, 25/15#, alternate arms every 5 reps 300m Run

Target time: 15-20:00

GEAR: 2.5

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