Complete in Order
Strength:
A) Power Jerk + 8 sec. OH hold on last rep of each set
-Build to a smooth, crisp, heavy set
B) BS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#”
Conditioning:
At the track if possible-
a) 800m warm up.
b) 4 Yasso 800s
-Run 800m at +5sec of normal 5k pace
-Rest = jogging 400m between each 800m
-repeat x4
**Designed to improve your speed endurance- This is the beginning of a weekly progression.
Do these at a track if possible. Run 800m at the Rx pace, then jog for 400m Repeat…
C) Cool Down = last “rest” 400m jog at Gear
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