Monday L2

Warm-Up:

400m Run

Into…

2 Rounds:

8 Box Step-ups (24/20″)

4 Muscle Cleans (45/35)

4 Strict Press

6 Kang Squats

Into…

8 Box Jumps (24/20″)

4 Power Clean and Jerks (45/35)

4 Back Squats W/ 3s Pause in Hole

 

Strength:

Back Squats

8,6,4,8,6,4

New Set Every 2:00

Start the first 8 around 45-50% 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 75-80%

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

Final Week at these numbers

 

Accessory

4 Rounds

10 Sumo Stance Good Mornings

2 Seated Box Jumps

Rest 1:00 Between Rounds

Score is Barbell Weight looking to be heavier than last week, Comment Height

Progressive on the height of the box and the barbell.

 

Metcon:

SemiFinals Individual Event 1

5 Rounds For Time:

800m Run

10 Clean and Jerks (185/125)

Elite: RX

Semis: RX

Quarters: 600m Run (155/105)

 

Stimulus Check:

Time Cap 25:00 (Actually 30:00 but 25 for class). This means a round needs to take less than 5 minutes. This workout is all about the run, quick singles on the barbell staying close to the bar and get out the door as fast as you can. if you know your 800m will drop off alot scale to the 600m and go faster. Testing out this Semis event, approach it as you would if you were there, then see where you stack up!

 

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 15 

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

Snatch Deadlift + Snatch Pull + Below the knee Hang Snatch

10 x 1

Rest 1;00 Between Lifts

Reset between the deadlift and the pull

No more than 70% on the Bar

Progressive

 

Bar Complex

5 Minutes

Every Minute On the Minute

2 (Toes to Bar + Pull-up + Chest To Bar)

into…

5 Minutes

Every Minute On the Minute

1 Pull Over + 2 Bar Muscle-ups

 

Extra Conditioning 

Max Distance Run

15 Minutes @ 70-80% of max Heart rate