Friday L2
Strength:
Push Jerk
3,2,2,1,1,1
Progress to a heavy single for the day
New Set Every 2:00
Superset:
Bamboo Bar Overhead Hold
4 x :45
S.s)
Dumbbell Floor Press
4 x 12
Cap 12:00
Attach Bands and kettlebells to the bamboo bar and old it overhead for :45 as heavy as possible without having to break early.
Metcon:
4 Rounds For Time:
30/24 Calorie Row
75 Double Unders
5 (1 Wall Walk + 1 Strict Chest to Wall Handstand Push-ups)
Elite:Deficit Wall Walk + Deficit SC2W HSPU(45/25 Hi temps)
Semis: As Prescribed
Quarters: 3(1 Wall Walks + 1 Strict C2W Handstand Push-ups)
Stimulus Check:
This workout is all about managing shoulder fatigue for the wall facing. If you are good at the wall facing hspu, push the row and double unders. If not, use the row as a recovery and break the double unders to keep your heart rate under control and mitigate the shoulders.
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
Accessory:
Football Bar Deadstop Bench Press
8 x 3 +20-40 Lbs From Last week
Rest :45-1:00 Between
Looking for fast reps here.
Place Pins so when holding bar your elbows are at 90 degrees
Wide Grip Neutral Grip Cable Row
4 x 12
Rest :45-1:00 Between
Behind the Neck Lat Pulldown
3 x 15
Rest :45-1:00 Between
Progressive
Incline Alternating Chest Press
3 x 20 (Total)
Rest 1:00 Between
Conditioning
3 Sets:
1 Mile Run
Rest 3:00 Between