NOTES ABOUT TODAY’S TRAINING

– Strength: Today we’ll perform some strength work for the glutes today – you’ll see this movement for the next TWO weeks.
– Metcon: Benchmark workout – 90% effort. Close to maximal but leave enough in the tank so you do not redline. Deadlifts should be done in 5-10 reps per set.

STRENGTH

1) Glute Hip Thrust or Glute Bridge: 3/5 x 5. Rest 90s.
– 3 Warm-up sets then 5 challenging work sets.
– use a pad on the bar if possible
– Rx+ – band over just over the knees while performing these.
2) Metcon Warm-up:
2-3 rounds of:
3 Deadlifts
3 Lateral Burpees over the bar – done parallel to the bar
10s Bike

CONDITIONING

“Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

9:00 Cap

EXTRA CREDIT

Banded Pull-throughs: 4 x 25. Rest 60s.
– ultra-wide sumo stance
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale