Wednesday May 15th
Warm-up
3 rounds
12/10 cal row/bike or 200m run @mod
5/5 step ups on box
20 seconds hold at the bottom of an air squat
B1. Mobility
Quad, calf and lat smash with barbell 45-60 seconds/side
B2. PNF front rack
5 repetitions
– hold every stretch for 7-10 seconds
– hold every contraction for 7-10 seconds
C. Lower body activation
2 rounds with a band around the knees
5 glute bridge, hold every rep for 3 seconds at the top 5/5 banded side walk
5 banded squat
12/10 cal row/bike or 200m run @mod
5/5 step ups on box
20 seconds hold at the bottom of an air squat
B1. Mobility
Quad, calf and lat smash with barbell 45-60 seconds/side
B2. PNF front rack
5 repetitions
– hold every stretch for 7-10 seconds
– hold every contraction for 7-10 seconds
C. Lower body activation
2 rounds with a band around the knees
5 glute bridge, hold every rep for 3 seconds at the top 5/5 banded side walk
5 banded squat
Front Squat (Weight)
Metcon (Time)
27-21-18-15-12-9 Wallballs 20/14
box jumps 24/20
box jumps 24/20
Finisher
Metcon
Clean and jerk, technical
5 sets
3 Pause hang above the knees to power position
2 hang squat clean
2 split jerk, pause at reception
@ MAX 60%
5 sets
3 Pause hang above the knees to power position
2 hang squat clean
2 split jerk, pause at reception
@ MAX 60%
Weightlifting
Clean and jerk, loading
6 sets, ascending 2 cleans + 1 jerk
Start at 80% up to 90%
Clean and jerk accessory
5 x 2 jerk dips @ 100-105%
100 RDL @ light/empty bar
Conditioning
High intensity assault bike
6 rounds
20 seconds all out 1:40 recovery
Athlete: Push as hard as you can on each 20 seconds. Keep moving on the recovery.
Conditioning
max cals in 90 seconds
5 sets
10 double OH situps
10 banded hip raises
Post chain
Quadruped opposing extension 3 x 20 (alternating)
6 x 1 @ 90% Across