Monday L2
Strength:
Banded Sumo Box Squat
9 x 1
New Set Every 1:30
Building to a MAX
Green/Blue Bands
Strict Chest to Bar Pull-ups
4 x 8
S.s)
Single Dumbbell Bench Supported Single Leg RDL
4 x 8/8
as Heavy As Possible
New Set Every 2:30
Progressive
Metcon:
5 Rounds:
3:00On/ 1:30 Off
30/24 Calorie Row
15 Lateral Burpees Over Rower
Max Toes to Bar In Remaining Time
Semis/Quarters: As Prescribed
Open: 24/18 Calorie Row
Stimulus Check: Looking for more than 30s on the toes to bar. Rower Should take you about 90 seconds, Burpees 60 Seconds, then go big on the toes to bar. Avoid Chalking before toes to bar. jump up hit 1 set as big as you can then chip away until time runs out.
Optional Additional Work Sessions:
- Only do additional training if your able to recover for next training session
- Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work
Accessories:
GHD Glute Ham Rasies
3 x 20 W/ Green+ Blue/ 2 Greens
S.s)
Sandbag Bearhug Hold
4 x 1:00
Rest 1:00 between sets
Gymnastics:
5 Minutes
Every Minute On the Minute
7/5 Bar Muscle-ups
Pick a number you can go unbroken for all 5 sets