Wednesday L2

Strength:

Power Clean

15 Minutes to Establish 1 Rm

 

Metcon:

3 Rounds:

15 GHD Sit-ups

10 Bar Muscle-ups

5 Cleans 205/145

10 Bar Muscle-ups

15 GHD Sit-ups

Rest 3;00 Between Rounds

 

Semis: 20 GHD Sit-ups. 245/165

Quarters: As Prescribed

Open: 5 Bar Muscle-ups, 185/125

 

Stimulus Check:

These Should be weights/ reps that allow you to keep moving with minimal rest. Ideally we want the bar muscle-ups to Be in 2 sets or less and that barbell be something you will not fail.

Optional Additional Work Sessions:

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

Accessories:

Banded Belt Squat Dual Kettlebell Front Rack Squat

5 RM W/ Green/Blue Band

 

Deadhang

3 x 1:00

Rest 1:30 Between Rounds

 

Weighted Glute Abductions 

4 x 12

Rest 1:30 Between

Progressive

 

Extra Metcon

5-4-3-2-1 Rope Climbs

10-8-6-4-2 Axle Bar Deadlifts (225/155)

 

Suck at Butterfly Chest to bars?

6 Minutes

Every Minute On the Minute

3 Chest to Bar Pull-ups