Wednesday L2

Warm-Up:

400m Run

into..

2 Rounds

8 Muscle-cleans

6 Front Squats

:30 GHD Hollow Hold

 

Strength:

Block Clean

3,2,2,1,1,1

New Set Every 2:00

Progress to a heavy Single for the day

Set Block so the bar is Just above your knee while resting on it

 

Metcon:

15 Minutes

As Many Reps As Possible

400m Run

12 Power Cleans (135/95)

24 GHD Sit-ups

 

Elite: 15 Power cleans, 30 GHD Sit-ups

Semis: RX

Quarters: 115/75, 300m Run

 

Stimulus Check:

Looking for the barbell to be something we can hang on to for 2-3 sets with the GHDs being able to be done with less than 2 breaks. Overall Looking for a round to take 2:45-3:30

 

Optional Additional Work

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

 

Sled Drag

2 x 800m (135/90)

Rest 1:1

Walk Fast!

 

Accessories

Reverse Hyper

4 x 10

S.s)

Low Ring High Plank Weighted Hold

4 x :30

Rest 1:30 Between Rounds

Progressive on the Hypers

 

Strict Toes to Bar

4 x 6-10

Rest 1;00 Between

Progressive

 

For Time:

50-40-30

Calorie SkiErg

100′ Handstand Walk After each Set