June 6, 2023

Wednesday L2

Plyo Work:

Knee To Max Distance Broad Jumps

5 x 1

New Set Every :30

Start on your knees. Jump to your feet then immediately perform a max effort broad jump

Strength:

2 Position Clean

7 x 1

New Set Every 2:00

Progressive

Unbroken, Mid Thigh + Below The Knee

Metcon:

12 Minutes

Every Minute On the Minute

#1: 20/15 Calorie Bike

#2: 5 Power Cleans (185/125)

Semis: (225/155)

Quarters: As Prescribed

Open: (155/105)

Stimulus Check:

Building off of last week’s Bike. trying to make the bike as easy as possible while getting it done in that minute. The Barbell is supposed to be as unbroken as possible. your legs are gonna be full from the bike, get over it and hang on to the barbell.

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:

Snatch Deadlift + 2 Floating Snatch Deadlifts + Power Snatch

9 x Complex

New Set Every 1:30

All Sets Between 50-60% Of 1 Rm Snatch

Accessories:

GHD Band Resisted Fish Tails

4 x 12

Rest 1:00 Between

Sumo Good Mornings

4 x 8

Progressive

Rest as needed between

Core:

Hollow Hold

:20 On/ :10 Off x 5 Rounds

Rowing:

6 x 1k