Saturday L2
Deload Day 6/6
Strength:
Tempo Deadlift
5 x 3
New Set Every 2:00
Deadstop Reps
3 Second Negative
Metcon:
5 Rounds:
24/18 Calorie Row
20/15 Calorie Bike
Rest 2:00 Between Rounds
5 scores here
Accessories:
Single …
Friday L2
Deload Day 5/6
Strength:
2 Position Halting Muscle Snatch + Snatch Drop
4 x 1
Staying light here working on speed
under the bar
Pause for 2-3 seconds at Below the Knee
and Above the Knee
New Set Every …
Thursday L2
Deload Day 4/6
Metcon:
30 Minutes:
Max Distance Row
Every 3 Minutes Including 0:00
Odd Rounds: 150′ Front Dual Kettlebell Front Rack Carry (44/26)
Even Rounds: 15 Ball Slams + Max Unbroken Freestanding Handstand Hold
…
Wednesday L2
Deload Day 3/6
Strength:
2 Position Halting Clean Deadlift + Tall Clean
4 x 1
New Set Every 1:15
Pause for 2-3 Seconds at 2″ Off the Ground and Above the Knee on the way up
2 Position …
Tuesday L2
Deload Day 2/6
Strength:
Bench Press
4 x 8
S.s)
Tripod Row Each Arm
4 x 10
Progressive on the Bench Press
Metcon:
15 Minutes
As Many Reps As Possible
20 Bar Facing Burpees
20 Shoulder to Overhead (95/65)…
Monday L2
Deload Day 1/6
Strength:
Tempo Back Squats
5×3
S.s)
Staggered Stance Dual Dumbbell RDL
5×8/leg
New Set Every 2:30
Tempo: 3s Down, 3s Pause, 3s Up
Progressive on the Back Squat to a moderate Weight
Metcon:
For Time…
Saturday L2
Strength:
Clean Primer
2 Muscle Cleans + Front Squat
3 x Complex
New Set Every 1:00
TNG Clean
8 x 2
New Set Every 1:15
No more than 80%
Metcon:
Partner Workout Part A:
8 Minutes
As Many …
Friday L2
Strength:
Push Jerk
3,2,2,1,1,1
Progress to a heavy single for the day
New Set Every 2:00
Superset:
Bamboo Bar Overhead Hold
4 x :45
S.s)
Dumbbell Floor Press
4 x 12
Cap 12:00
Attach Bands and kettlebells to the …
Thursday L2
Recovery Workout:
30 Minutes
As Many Reps As Possible
30/24 Calorie Bike
1:00 High Plank
20 Ball Slams (30/20)
:30 Hollow Hold
100′ Double Kettlebell Overhead Carry (53/35)
…
Wednesday L2
Strength:
Snatch Primer
Muscle Snatch + Snatch Drop + Sotts Press
4 x Complex
New Set Every 1:00
Snatch
10 x 1
New Set Every 1:00
Progress to a moderately heavy. no more than 85% looking for crisp reps …
