Monday L2

Warm-Up:

6 Minutes

Every Minute On the Minute

#1: 10/8 Calorie Bike

#2: 6 Hand Release Burpees + 4 Strict Pull-ups

#3: 4 Muscle Cleans + 4 Thrusters (45/35)

Into…

For Time:

12/9 Calorie Bike

5 Burpee Chest to Bars

5 Thrusters (75/55)

 

Strength:

Clean Technique:

Halting Clean Pull + Power Clean + Below the knee Hang Clean

7 x Complex

New Set Every 1:30

Progressive to a moderate complex

For the Halting Clean Pull, pause for 2 seconds above the knee. Then drop and reset

 

Metcon:

5 Rounds

Every 5:00

24/18 Calorie Bike

10 Burpee Chest to Bar Pull-ups

10 Thrusters (95/65)

 

Elite: 28/20 Calorie Bike, 115/75

Semis: RX

Quarters: 21/15 Calorie Bike

 

Stimulus Check

Looking to keep more than 1:30 of rest for each round. Pick a weight you can get done in no more than 2 sets for every round

 

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

Strength:

Pause Front Squat

6 x 3

Pause for 3s in the whole. NO bouncing.

New Set Every 2;00

Progressive

 

Accessory:

Prone Hamstring Curl

4 x 15 HEAVY!

Rest 1:30 Between

 

Reverse Hyper

4 x 15

@ Body Weight 

Rest 1:00 Between

 

Seated Hamstring Curls

100 For TIme

 

20 Minutes

AS Many Reps As Possible

21/15 Calorie Bike Erg

15 Box Jump Overs (30/24)

12 Dual Kettlebell Hang Snatches (44/26)

9 Bar Muscle-ups