Thursday 190314

WHITEBOARD BRIEF

– Strength: The first part of today’s strength work is a complex of 2 deadlifts + 1 Power Clean + 1 squat clean. Use 85% of weight from strength completed on 2/25. Complete 5 sets using the same weight with 90s rest between sets. Following your 5 sets of this complex, 4×8 of sumo stance RDLs.
– Metcon: Today’s workout will aim at training your anaerobic/aerobic capacity. Rest to work ratio will be 2:1 allowing enough time to recover between intervals to sustain around 85% intensity throughout the workout. This pace should feel challenging. Choose between the following movements: row, bike, sled push.

STRENGTH

  1. 5 sets of 2 Deadlift + 1 Power Clean + 1 Squat Clean @85% of 2/25, every 90s.
  2. Sumo Stance RDLs, 4 sets x 8 reps, every
    *Use bands pulling forward if possible.

METCON

Row, Bike, or sledpush
10 x 30s on/60s off.

EXTRA CREDIT

1a) Double Leg Banded Leg Curls: 3 x 50. No rest.
1b) Banded Pull-Through: 3 x 25. No rest.
*Use the same band for both

By |2019-03-01T16:15:54+00:00March 13th, 2019|Workout of the Day|