So this year season I am starting earlier with my OPEN prep. Last couple of seasons I didn't have enough time to train due to my crazy school/coaching schedule and also feel like I started too late. For now I am keeping it basic with high volume starting this week and then increase the intensity as we get closer to the open. I will building my 'base' for til the end of the year and start the intensity early next year. Here is what I did from Sunday to Today.
SUNDAY
5 Rounds:
25 GHD Sit-ups
50yard sled push (HEAVY- 550#)
3 legless rope climbs
15 dips
MONDAY
3 Rounds For time:
50 Wallballs
10 clean and Jerks (135#)
Tabata ring support (the top of a ring dip/muscle up)
Tabata ring hold at bottom
5x3 Front Squat
5x3 Push Jerk
10 Minute AMRAP:
25 yard sled push (Light- 135#)
50 yard run
TUESDAY
AM
3 rounds:
800m run
15 ball slams (50#)
15 box jumps
PM
5x3 Deadlifts
"The Chief"
5 Rounds of 3 minutes work/1 minute rest after each round:
3 power cleans (135#)
6 HR Push-ups
9 air squats
5x3 split jerk
800m sled drag (135#)
