Monday
Strength
Deadlift 5x3 between 75-85%
This is designed as maintenance work for those participating in the open, if the athlete is not participating they can venture more towards the 90%+ range with these lifts.
Conditioning:
Run 1000M
30 DB Thrusters
30 C2B Pull-Ups
Level 3: 35/25
Level 2: 25/15
Level 1: Thrusters done in no more than 2 sets.
The design here is to run fast, try to get the DB’s up right away and be moving on the Thrusters. The Pull-Ups should take no more than 7 sets. Breaking these into fewer than 3 reps at a time should be avoided. Total workout should not be longer than 10 Minutes