Monday L2

Warm-Up:

:30 Front Squat Hold

:30 Deadhang Hold

:30 Hollow Body Hold

Into…

2 Rounds

12/9 Calorie Bike

12 GHD Hip Extensions

4 Muscle Cleans

4 Tall Cleans

4 Tall Jerks

 

Strength:

Clean And Jerk Technique

1 Clean Deadlift + 1 Floating Clean Pull + 1 Floating Clean + Push Press + Jerk

6 x Complex

New Set Every 1:30

Progressive to 75-80%

 

3 x 1

New Set Every 2:30

All Sets Between 90+%

 

Metcon:

For Time:

50 Calorie Echo Bike

30 GHD Sit-ups

20 Deadlifts (225/155)

Rest 7:00

10 Power Cleans (185/125)

30 GHD Sit-ups

50 Calorie Bike

 

Elite: (255/175)-(225/155)

Semis: RX

Quarters: (185/125)-(155/105)

 

Stimulus Check

Push the pace on the bike,Go unbroken on the GHDs and try to hang on for as long as possible on the deadlift. The 7:00 should be more than enough time to almost fully recover. Powercleans are trying to be in 2-3 sets if not unbroken, then sell your soul on the bike and meet your maker 🙂

 

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:

Goblet Cossack Squat

4 x 12 (Total)

Rest 1:30 Between

Progressive

 

Sled Drag

3 x 400m (180/135)

Rest 2:00 Between.

Walk as fast as you can, no running.

 

GHD Back Extensions

3 x 25

Rest 1:30 Bewteen

 

Prone Banded Hamstring Curls

150 reps for time

 

Extra Workout

For Time

10 Rounds:

250/225m Row

10 Burpee Box Jump Overs (24/20)