Monday L2

Warm-Up:

3 Rounds

10/7-12/9-15/12

Calorie Bike

6 Deadlifts (45/35)

4 Front Squats

6 Alternating Toes to Bar

 

Strength:

Clean And Jerk Technique

Clean Pull + High Hang Clean + Clean

7 x Complex

New Set Every 1:30

Drop and reset after the High hang Clean

 

Metcon:

6 Rounds For time

15/12 Calorie Bike

10 Deadlift (185/125)

15 Toes to Bar

Rest 2 Minutes Between Rounds

 

Score 6 Rounds separately

 

Elite: 205/145, 20 Toes to Bar

Semis: RX

Quarters: 155/105, 12 Toes to Bar

 

Stimulus Check

Training grip and core today. Looking for a 1:1 Work to rest with consistent rounds. Force your deadlifts and toes to bar to be unbroken or in 2 sets the entire workout.

 

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:

Front Squat

6 x 3

Build to a heavy 3 for the Day

New Set Every 2:00

 

Accessory:

Goblet Cossack Squat

4 x 8 (total)

Rest 1:30 Between

Progressive

 

Sled Drag

2 x 200m (225/180)

2 x 200m (180/135)

Rest 1:00 Between.

Walk as fast as you can, no running.

 

GHD Back Extensions

3 x 15

Rest 1:30 Between

Load with a barbell on your back

 

Prone Banded Hamstring Curls

150 reps for time

 

For time

3 Sets

 

3 Rounds:

6 Alternating Dumbbell Snatch (70/50)

8 Chest To Bar Pull-ups

 

Rest 1:1 Between Sets

 

Team Option:

Synchro the Snatch and C2B