Thursday L2

Warm-Up:

3 Rounds:

:30 Bike

12 GHD Hip Extensions

4 Muscle Snatches (45/35)

8 Overhead Squats

 

Strength:

Snatch

7 x 2

New Set Every 1:30

Drop and reset Between Snatches

No more than 85%

Progressive

 

Metcon:

20 Minutes

Every Minute On the Minute

#1:12/9 Calorie Bike

#2: 9 Overhead Squats (135/95)

#3: 12/9 Calorie Bike 

#4: 3 Rope Climbs

 

Elite: 15/12 Calorie Bike

Semis: RX

Quarters: (115/75)

 

Stimulus Check:

Not meant to be a super hard workout. Just touching up some movements.Force good mechanics on the overhead squats, and try to get the rope climbs done as smooth and efficiently as possible

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:

Banded SSB Anderson Squats

7 x 2 @ 55% + 25%

New Set Every 1:00

 

Banded Broad Jump

8 x 1

Progressive in Height

Attach Green Band around your hips and connect it to the rig. Broad jump as far away from the rig as possible

New Set Every :45

 

Sumo Good Mornings

3 x 15

Progressive

Rest 1:30 Between

 

Glute Bridge Hold

3 x 1:00 (Black/Green)

Place band on bottom of rig then across your lap

 

Metcon:

Echo Bike Intervals

3 Sets:

3 Rounds:

30/24 Calorie Bike As Fast As Possible

Rest 2:00 Between Rounds

 

Rest 4 Minutes between sets