This week, the focus goes back to strength and conditioning -
Warm up should include
5 min of monostructural movement
5 min of dynamic stretching for muscle that are going to be worked
1-2 in in bent arm plank hold with controlled breathing
1. Main set -
With a running clock -
A 1. 6 x 3 Deadlifts at 80% of 1 rep max
A 2. 6 x 8 reverse lunges with barbell on back - weight is athlete dependent - think a weight that is challenging but done with perfect form
The goal is to do this as an EMOM, so minute 1 would be the deadlifts, minute 2 would be the lunges
Rest 3 min then
B 1. 4 x 3 clean high pulls - 80% of clean 1 rep
B 2. 4 x 4-6 strict pull ups
Aux work -
3 rds not for time
15-20 banded good mornings
5 heavy hip thrusts
15-20 GHD sit ups or weighted sit ups
Met-con
10-1
Power cleans at 115/75
bar over burpees
2. After warm up
Main set -
A1. 6 x 5 behind the neck strict press - 60% of 1 rep strict press
A2. 6 x 8 pendlay row - weight is designed for speed, so great form, but fast
Preform as an EMOM
Rest 3 min then
B1. 4 x 8 DB rows per side - moderate weight
B2. 4 x 8 strict ring dips or dip variation
Aux work -
2-3 min in HS hold
Met-con
15 min AMRAP
10 Thrusters - 115/75
12 Hand release push ups
14 cal bike - if no bike, then row
Don't forget to ask questions on FB or post results there as well.
Stay strong,
Guy
