Tuesday L2

Strength:

Seated Deadstop Strict Press

10 x 2

New Set Every :45

Looking for Fast reps Here

Try to go a little heavier than last week

 

Banded Straight Bar Skull Crusher

4 x 12 (Red/Orange Bands)

New Set Every 2:00

Progressive

 

Metcon:

3 Rounds:

100 Double Unders

50 WallBalls

100′ Handstand Walk

Rest 2:00 Between Rounds

3 Scores here

 

Semis: 120 Double Unders, 150′ Handstand Walk

Quarters: As Prescribed

Open: 75 Double Unders, 50′ Handstand Walk

 

Stimulus Check:

Goal for this is between 4-6 Minutes Per Round. Double unders should be done unbroken or close to it. On the Wallballs we’re looking for no more than 3 sets. For the handstand walk you should be taking no more than 1 minute to get the distance. The rest here allows you to push the pace on the transitions and do bigger sets so don’t be afraid to take chances and see what your body can do.

 

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

 

Weightlifting:

Split Jerk

6 x 2

New Set Every 1:30

Progressive

 

Accessories:

Dual Dumbbell Arnold Press

4 x 12

Progressive

Rest 1:00 Between

 

Plate Loaded Bent Over Reverse Flys

3 x 20

No more than #15 Plates

Rest 1:00 between

Core:

Kneeling Banded Crunches

2 x 100

Rest 1:00 Between