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Wednesday 140827


This is definitely the part of the 10 min AD max cals test ("300FY") that's the most fun to watch. Most fun to watch. Not the most fun to do.
Fitness

A. Deadlift: 7x2; 1:30 Clock
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800M Run
100 DU's
100 Russian KB swings
50 Burpees
800M Run

Notes: It has been a while since we trained the deadlift. Next month we will be working these in, so think of today as a refresher. A good starting point might be your 1RM clean weight. Build each round, as long as your form doesn't fall apart. 25 min cut-off for the conditioning piece.

Performance

A1. DB RFESS, 4x8/leg @30X0; rest 90sec
A2. SA DB bent row, 4x8/arm @20X1; rest 90sec
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Every 2min complete:
6-4-2
TTB
Ring dips
x 4 (8 minutes total)
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5 rounds for time
Run 400m
20 steps OH plate walk lunges, 45/25lb

Notes:
- Use parallette under back leg on RFESS and maintain tempo for it and bent row
- Do 6-4-2 at 0:00, 2:00, 4:00, and 6:00; if you go over the two minutes (if you can't kip these you'll struggle to finish sub-2), rest remainder of that minute and start at top of next minute
- Try to maintain consistent splits on the run/lunge couplet

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