Friday L2

Strength Work:

Speed front Squats

7 x 3 @70% 

New Set Every 1:15

Looking for speed reps here

 

Barbell Loaded Hip Extensions

4 x 12

New Set Every 2:00

 

Metcon:

10 Rounds For Time:

5 Dual Kettlebell Hang Cleans(70/53)

5 Strict Deficit Handstand Push-ups

 

Semis: 7 Hang Cleans, Hi tempo 45+25#/ 45# Plates

Quarters:Hi temp 45/25# Plates

Open: 53/35, Strict Handstand Push-ups 

Optional Additional Work Sessions:

• Only do additional training if your able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

 

 

Accessories:

Heavy Banded Russian Kettlebell Swings

4 x 6 per leg

As Heavy as possible

Rest 1:30 Between

 

Prone Hamstring curls

4 x 12

Progressive

Rest 1:00 Between

 

Core Work:

Ab Wheel Rollouts

4 x 15

Rest as needed between

 

Biking:

4 Rounds

3:00 On max Calories

1:30 Off

Looking for more calories each time without overpacking the first round.