Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
Sumo Deadlift High-Pull (45/30lbs)
III. Mobility
“Viking Fran”
for time
Row 250m
15 x Thrusters (155/105lbs)
15 x C2B Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x C2B Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x C2B Pull-ups (30/15lbs)
Notes: Weighted Pull-ups are done with body armor representing 30/15lbs respectively for male/female athletes, the armor stays on for the duration of this Viking nightmare.
Post times to comments.
Skill Development
3 Rounds of
15 x GHD Sit-ups
15 x Back Extensions
10 x Russian Twists (40/20lbs)
Notes: Russian Twists are L+R = 1 Rep (2 count)
22:20 115kb
“Viking Fran”
60#/bands
19:55
17:15 w 65#
Viking Fran:
20:51 – 105#
Viking Fran
15:29 – 115#
Olympic Lifting [x=hit, 0=miss]
5×1 @ 80%
2×1 @ 90%
3×1 @ 95%
8×1 @ 70%
Snatch (170) – [x,x,x,x,x] [x,0] [x,x,x] [x,x,x,x,x,x,x,x]
C & J (230) – [x,x,x,x,x] [x,x] [x,x,x] [x,x,x,x,x,x,x,x]
Conditioning
4 Rounds, for total working [rest 1:1 between rounds]
8 x Hang Squat Clean Thruster
12 x Burpee over Box
16 x KB Swings
11:20
Viking Fran
24:39 @ 115# + Vest
Viking Fran
18:28
65#