Friday L2

Warm-Up:

:30 Air Squat Hold

:30 Deadhang

into…

3 Rounds

Single Dumbbell Hang Clean and presses

Goblet Step-back Lunges

1 Rope Climb

 

Strength:

2 Position Snatch

7 x 1

New Set Every 2:00

Progressive to a heavy complex For the Day

Above the knee Hang + Below the Knee Hang

 

Metcon:

For Time:

5 Rope Climbs

30/24 Calorie Echo Bike

50 Toes to Bar

50 Alternating Dumbbell Snatches (50/35)

30/24 Calorie Echo Bike

50 alternating Dumbbell Snatches

50 Toes to Bar

30/24 Calorie Echo Bike

5 Rope Climbs

 

Elite: 70/50 Dumbbell

Semis: RX

Quarters: 40 reps instead of 50, 3 Rope Climbs, 24/18 Calorie Echo Bike

 

Stimulus Check:

Longer grind today. Try to keep the bikes to 2 minutes or less then just chip away at the other movemnts. Goal with the 50s is no More than 4 sets.

 

Opptional 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

 

Dynamic Seated Broad jumps

8 x 1

Every :45

Sit on a 16″ Box

 

Anderson Front Squat

9 x 3 @ 70-75% OF 1 Rm Front Squat

New Set every 1:00

 

Accessories

Front Rack Front Foot Elevated Step-back Lunges

3 x 12 Total

Rest 1:30 Between

Stand On a 4″ Plate

 

GHD Glute Ham Raise

4 x 6-10 Reps

Rest 1:30 Between

 

30 Minutes

Run in Zone 2 Heart rate.

This will feel slow And boring but do not go above zone 2. If you do go above slow down to a walk until you get back into Zone 2.