Saturday L2

Warm-Up:

3 Rounds:

10/8 Calorie Bike

2 Wall Walks

12 Wall Facing Shoulder Taps

 

Strength:

Push-Press:

9 x 3 @ 60-70%

New Set Every 1:00

 

Accessory:

Dual Dumbbell Neutral Grip Skull Crushers

4 x 8

New set every 1:30

Progressive to a heavy 8

 

Metcon:

5 Rounds:

24/18 Calorie Bike

15 Burpees to a touch

50′ Handstand Walk

Rest 1:1 or you go I go with a partner

 

Elite: 20 Burpees, unbroken 50′ with turn at 25′

Semis: RX

Quarters: 25′ Handstand Walk

 

Stimulus Check:

the bike should be taking you 1:15-1:30 each time. Burpees should be no longer than 1:15 every round. then on the handstand walk try to kick up before you think you are ready. only elite has to be unbroken everyone else just chip away at the distance but you should need no more than 3 breaks on your handstand walk.

 

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

 

Ring Muscle-up Work:

For Quality:

2 Rounds

1 Ring Muscle-up + 1 Dip

Rest :30

1 Ring Muscle-up + 2 Dips

Rest :30

1 Ring Muscle-up + 3 Dips

Rest :30

1 Ring Muscle-up + 4 Dips

Rest 3:00

 

Strict Parallette Handstand Push-ups

10 x 1 (10″/8″)

Rest as Needed between

If unable to perform; keep the deficit but place your feet on a box and perform an A-Frame Push-up.

 

Accessories:

Williams Extension

4 x 12

Rest 1:00 Between

Progressive

 

Dumbbell Chest Flys

3 x 15

Rest 1:00 Between 

Progressive

 

Seated Behind the Neck Lat Pull Downs

4 x 10

Rest 1:00 Between

Progressive

 

Extra Conditioning:

6 x 800m Run @ Mondays Run Pace (70-80% HR)

Rest: 2:00 Between Runs