NOTES ABOUT TODAY’S TRAINING
– Strength: Today strength work consists of an upper and lower superset. All work should be challenging – we are adding weight for each set of bench press and using one work set for all sets of the split squats. Challenge yourself with this work.
– Conditioning: Our conditioning piece is a tough triplet with overhead squats, burpees, and rowing. OHS should be light and able to be done UB. Find a pace that is “sustainable” until you get to the last 1 round – push the limits on this one.
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to the opposite hand
Jumping Jack Shuffle (switch halfway)
90 Degree Hip Rotation
– Close Grip Bench Press
– DB Split Squats
– Overhead Squats
1a) Close Grip Bench Press: 4 x 5. Rest 30s.
– add weight each set.
1b) DB Split Squats: 4 x 8 each. Rest 30s.
– Goal: 4 challenging sets across for this superset. Take 2 sets to warm-up for both movements.
AT HOME WOD
Glute March x 4:00 Max Reps
COOLDOWN (AFTER CLASS)
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.