Wednesday L2

Warm-Up:

3 Rounds:

10/8 Calorie Row

8/8 Pallof Press

6 Broad Jumps (6’/4′)

:20 Dead Hang

 

Strength:

Conventional Deadlifts

5,3,3,1,1,1

New Set Every 2:00

Progressive to a Heavy Single

Looking to push the weight here!

NO Touch and go. Control the bar back down.

 

Metcon:

For Time:

2 Rounds:

45/36 Calorie Row

30 GHD Sit-ups

25 Power Cleans (135/95)

 

Elite: 155/105

Semis: RX

Quarters: 20 GHD Sit-ups, 95/65

 

Stimulus Check:

Goal with the barbell is to cycle a few reps at a time, staying away from singles. Trying to keep that Row under 2:30 for each round, making the second round faster than the first.

 

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

800m (180/135)

 

Banded Ab Mat Sit-up

90 Reps For time

Red/Orange Band

 

Extra Conditioning:

30 Minutes

Max C2 Bike Distance

 

Stimulus Check:

Same As Last week here