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wednesday 05032023




4 reps each

A. 2 "small" ring swings into 1 "max-effort" ring swing

B. 1 "max-effort" ring swing + open hip front swing

C. 1 "max-effort" ring swing + open hip front swing WITH aggressive pull to shoulders

D. 2-position jumping muscle ups x5


4 sets:

RMU swing step complex:

1-3 ring kip transitions + 1 open hip front swing with pull to shoulders + 1 ring swing hip drive + 3-5 arch to hollow ring swings

-rest 3 mins-

*ring transition = ring muscle up with no dip (just transition)


Running / bike

2 sets

Run 1200m @ 2-4 sec per 400m faster than repeat test

--rest 90 seconds --

Run 800m @ 4-6 sec per 400m faster than repeat test

--rest 45 seconds --

Run 400m @ 6-8 sec per 400m faster than repeat test

-- rest as needed --

Intent: Week 6 of our mile repeat progressions. Stay focused and continue to pace correctly. Let's become better runners this off-season!

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