Our Murph prep training will continue for the next 5 weeks and during that time the PortComplete accessory work will be a little bit less involved. Hopefully will help you focus on your running and gymnastics so Memorial Day doesn’t come with such a shock. As you start to add in this volume, it is important you do the necessary things for your body to recover. Make sure you are doing your banded work, stretching well and drinking plenty of water.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds of increasing intensity
15 air squats (with pause)
5 inchworms
Mobility
The Port squat mobility
Burn Strength
Every 3:00 for 18:00 total
:30 wall sit with KB’s in front rack
15 squats with KB’s in front rack
1:00 plank hold
A total burner. Hold the KB’s in the front rack position and complete a :30 wall sit. For it to be a true wall sit, the knees and hips should create a 90 degree angle. After the :30 is up, stand up and complete 15 squats right away with those KB’s racked in the same position. Then right into a 1:00 plank hold. You should get around a minute off in between.
Burn WOD
12 min AMRAP
10 DB strict press
10 DB squats
20 sit-ups
This is one of those workouts that will find your weakness. Going overhead is sometimes very difficult for people, so 10 strict DB strict press will certainly prove to be challenging. Or if your legs are the weaker half, then the DB squats will be really hard. Some of us will even have a tough time keeping up with all the sit-ups. Push through your weaker parts and crush the pieces that you consider your strengths.
PortComplete
A. Murph Training
Complete a half Murph this week
1 mile run
50 pull-ups
100 push-ups
150 air squats
B. Body Building – 3 rounds, not for time
10 exercise ball hamstring curls
15 OH tricep extension
20 DB bench on exercise ball
25 GHD sit-ups
C. Banded work – accumulate 100 each
Banded pull-aparts
Banded leg curls
