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