Wednesday L2

Warm-Up:

3 Rounds:

10 Single Unders 

10 Double Unders

10 Single CrossOvers

5 Double Crossovers

into…

:30 Bearhug sandbag hold (100/80)

10/10 Single Dumbbell Deadlifts (50/35)

10 Alternating Hang Cleans

10 Single Dumbbell Box Step-ups

:30 Bearhug sandbag hold (150/100)

 

Strength:

Sumo Deadlifts

9 x 3

New Set Every 1:30

Progressive to a moderately Heavy 3

Not looking to Max Out!!

NO Touch and go. Control the bar back down.

 

Accessory 

4 Rounds

12 Back Rack Reverse Lunges (Total)

20 Weighted Russian Twists 

Rest 1:00 Between Rounds

 

Progressive on the Barbell

 

Metcon:

Every 4:00 x 4 Rounds

75 Double Unders

16 Dual Dumbbell Box Step-ups (50s/35s)-(20″)

Max Sandbag Cleans In remaining Time (150/100)

 

Elite: 200/125# Sandbag

Semis: RX

Quarters: 12 Box Step-ups

 

Stimulus Check:

Goal is 1:30+ on that sandbag each round. There is no rest between rounds here. Pace out the sandbag rounds 1 & 2 then push the pace on the back half. Looking to go unbroken on the step-ups for as long as possible to put yourself in a hole with your grip and legs. Practice that quarterfinals standard on the box step up… Hiller is watching;)

 

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:

Yoke Carry

4 x 50m

Rest 2:00 Between

Progressive to heavy but unbroken.

 

Sled Push

4 x 50m

Rest 2:00 Between

Progressive to as heavy as you can while keeping the 50m within :20. This is Fast!

 

Banded Pallof Press

3 x 10/10

S.s)

Kettlebell Suitcase Carry

3 x 100’/100′

No rest Between Rounds

 

Banded Prone Hamstring Curls

150 reps for time (Red)

 

Extra Conditioning:

10 Minutes

Every Minute On the Minute

10 Burpee Box Jump Overs (24/20)

Score each minute