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.