As some of you faithful readers may know, I am going to be doing this event on Saturday 9/17 called FIGHT GONE BAD 6.
Just search my blog for more info I have posted much info on this workout and event.
To prep for this I am doing some very specific training this week.
A. Heavy Push Press 5 sets of 2, rest as needed
B. AMRAP Box Jump in 20s, rest 40s x 3 then,
3 rounds @95%
20 DB Thrusters (pick a weight that is challenging to do unbroken 1st set and you will need to break by the third)
10 pullups Rest 4 min
A. Sumo Deadlift (not high pull) 3 x 3 @ 80% effort, rest 2 min
B. Back Squat 10 x 2, rest 45s @ 50% of 1RM then,
3 RFT: 15 SDHP, 95# 15 Burpees
Row 5 min warm up + Wall Ball practice,
5 min + Tabata Row, 6 rounds (20s on, 10s off) @ 70% exertion + Tabata Push Press @ 95#,
6 rounds @70-80% exertion + Cool Down/Stretching
Stretch + Light movement (jump rope, walking, etc.)
Sleep good Depending on the time of our workout, eat 3 hrs earlier or just go empty stomached