Monday L2

Warm-Up:

400m Run

Into…

2 Rounds:

8 Box Step-ups (24/20″)

6 Kang Squats

4 Strict Chin-ups

Into…

8 Box Jumps (24/20″)

4 Back Squats W/ 3s Pause in Hole

4 Strict Chest to Bars

 

Strength:

Back Squats

8,6,4,8,6,4

New Set Every 2:00

Start the first 8 around 40-45% then progressive throughout.

Looking for the second wave to be 5-7% heavier than the first wave.

Trying to finish the final set of 4 between 70-75%

All Percentages are a suggestion. go off of feel, however we are not looking for a 4 rep max

 

Accessory

4 Rounds

10 Sumo Stance Good Mornings

2 Seated Box Jumps

Rest 1:00 Between Rounds

Score is Barbell Weight, Comment Height

Progressive on the height of the box and the barbell.

 

Metcon:

For time:

5 Rounds 

10 Strict Pull-ups

10 Box Jumps (30/24″)

400m Run

 

Elite: 15 Strict Pull-ups, 32″/26″ Box Height

Semis: RX

Quarters: 7 Strict Pull-ups

 

Stimulus Check:

Try to keep The pull-ups to 3 sets the entire workout. The box height should be somthing that challenges you a little mentally but able to be done within :45.

 

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

 

Accessories:

Prone Hamstring Curl

3 x 20 (Progressive)

S.s)

Banded Good Mornings

3 x 30 (Black/Green)

Rest 1:30 Between Sets

 

Reverse Hyper

4 x 12 

Progressive

Rest 1:30 Between

 

Seated Banded Single Leg Hamstring Curls

4 x 25 Per leg (red)

As Fast As Possible

No Rest between sets

 

Snatch Work

3 Position Snatch 

10 x 1

Rest 1;00 Between Lifts

High Hang, Above the knee, Floor

No more than 70% on the Bar

Progressive

 

Bar Complex

5 Minutes

Every Minute On the Minute

3 (Toes to Bar + Chest To Bar)

into…

5 Minutes

Every Minute On the Minute

1 Bar Muscle-up + 1 Pull Over + 1 Bar Muscle-up

 

Working weird bar complexes on the bar for the next 6 weeks. The more you practice weird combos the better you are at adapting when something new comes up. Use this time to play.

 

Extra Conditioning 

2 Miles @ 70-80% of max heart rate