Wednesday L2
Warm-Up:
3 Rounds:
50 Single Unders
6/6 Single Arm Kettlebell Deadlifts
12 Alternating Kettlebell Swings
50′ Single KB Front Rack Walk/ Side
Strength:
Conventional Deadlifts
6 x 3
New Set Every 2:00
Progressive to a moderately Heavy 3
Not looking to Max out but looking to be a little heavier than 2 weeks ago
NO Touch and go. Control the bar back down.
Accessory
4 Rounds
14 Dual Kettlebell Front Rack Box Step-ups (20″)
10 Weight Feet anchored Ab Mat Sit-ups
Rest 1:00 Between Rounds
Looking to use the same weight on the step-ups as last week this time for more reps
Metcon:
For Time:
7 Rounds
60 Double Unders
14 Dumbbell Snatches (50/35)
Elite: (70/50)
Semis: RX
Quarters: 45 Double Unders
Stimulus Check:
Goal of this workout is quick transitions and unbroken reps with rounds taking less than 1:30. Work on relaxing on the double unders to make it your “active Recovery”. During the dumbbell snatch work on lowering your hips and using your legs so you don’t blow up your back.
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:
Farmers Carry
4 x 100m
Rest 1:30 Between
Progressive to heavy but unbroken.
Sled Drag
4 x 200m (180/135)
Rest 1:30 Between
Band Resisted High Plank Hold
3 x :45 (Green)
S.s)
Ab Wheel Roll outes
3 x 10
Rest as needed Between rounds
Extra Conditioning:
20 Minutes
Every 4:00
600m Run
Max Box Jump Overs w/ step down in remaining time (24/20″)
Stimulus Check:
Goal is 1:00-1:30 on the box jump overs each time. this is not a sprint workout, looking to hold a nice steady pace, think 60-70% effort on the runs and box jump overs.