Sign up with the Octane Training team for the Spartan Sprint on June 18th in Dallas! We are signed up for the 11:15 wave. Find all the info here...
Monday
Baseline
ROM drills with PVC
3 Rounds
5/5 Halos
6 Fig 8 Lunges
6/6 Bent Over Row
10/10 Bird Dog
*Strength
3 Sets
3-5 DFSQ+ MP
3-5 Pullups
*Remember that these strength sets are never to failure! Once your reps start to really slow down and become a struggle, STOP. These should be nice, smooth reps. You also need to be recording your weight and reps for every set. Write them in a training journal or keep notes in your phone… just keep track of them somewhere! Once you are consistently getting 5 good reps on any of the exercises, it’s time to increase the weight or move to the next level of progression.
Work Capacity
10 min AMRAP
1 Arm Bar + TGU- L
1 Arm Bar + TGU- R
*Hold the arm bar stretch for 3 seconds, reset to starting point and flow in the TGU. Be smooth, and strive for perfect from each rep.
Then
100 H2H KBS
Durability
3 Rounds
30 sec/30 sec couch stretch
30 sec prying GSQ