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 I have had one of the best training days of my life and it was all because of a freaking 1 mile run! Never thought in a million years I would say that because I suck so bad at running. This programming is amazing and has made me into such a better athlete.

Strength

1) Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2 to 3 minutes between sets.

150, 165, 180, 190

2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

no weight, 10#, 15#, 20#

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.

150, 165, 175, 175

Conditioning

*The 3 AMRAPs should be performed as one continuous WOD.

4 minute AMRAP of:

1 Rope Climb 15′
8 Hang Squat Snatch 115/75#

3 rounds + 1 rope climb + 6 hang squat snatch.  Should have been 4 rounds but I lost my grip at 6 Grrr.

2 minute AMRAP of:

Row for Meters

300m went too slow on this.  I guess I was trying to pace it for the last 6 min.

6 minute AMRAP of:

6 Strict HSPU (Regionals standard)
12 KBS 32/24kg (vertical standard)

5 rounds + 6 HSPU. HSPU were easy and grip failed out quick. Regional and vertical standard throughout.

*Rest 10 minutes.

Run 1 mile @ 95% pace.

7:48!!
Ok so I don’t know if I have said this but I freaking SUCK at running. I don’t think I have ever ran a sub 8 minute mile in my whole life even through gymnastics and cheerleading!!
I went at about 90-95% and I actually felt great and did not die while doing it!

MFS - 2, 5, 4  Awesome training day!! F yea!!!