Training-Power End.

Warm:

5min airdyne

3x20 double under

3x5 strict pull up

For time (paced)

50x double under

15x pullup

200m run

5x bar muscle up

25x double under

3:26

Work up to heavy OHS

3x@ 135, 185, 215lbs

2x4 @ 235lbs

2x5 Back rack Push Press @ 215lbs

1x freestanding HSPU +30' hand walk +7 HSPU

3 rounds

repeat Workout 1

50x double unders

15x pull ups

200m run

5x bar muscle up

25x double under

3:06

Work up to heavy High hang C&J

2x@ 135, 165, 185, 215, 235lbs

3x1@ 255lbs

5 rounds of complex

1x high hang Clean +1x hang Clean +2x jerk @ 255lbs

repeat workout 1

50x double under

15x pullup

200m run

5x bar muscle up

25x double under

2:43

 

Notes: Developing a working progression to adhere multiple energy systems can be daunting. There are an endless amount of ideas that may or may not work. Some miss the target for the only reason being they are not fun to do, therefore not one trainee will stick to the progression. No matter what sport you are training for the progression should match the event, support the system used and keep the interest high. Racing to train is an obvious blunder, but it is easy to get caught up in the positive feedback first elicited from its response. To escape this use pacing, decide beforehand just how fast you need to go and improve the speed as you become fatigued. This approach resembles competition and progression far more than the early adopting of "go hard as fuck".