Friday, May 24th
Warm-up
Warm-up
EMOM 9
1st. 45 seconds Bike/row/ski @mod
2nd. 45 seconds plank
3rd. 6 box jump + step down
1st. 45 seconds Bike/row/ski @mod
2nd. 45 seconds plank
3rd. 6 box jump + step down
B. Glute activation
2 sets
5 Banded good morning (band around the knees)
5 single leg RNT KB Romanian deadlift
5/5 Dynamic lateral step up
Weightlifting
Metcon
Deadlift (8 x 2)
Metcon (Time)
5 rounds for time
20 step up overs @ 40/25
5 hang power cleans @ 155/115
5 push jerks
rest 30 seconds
20 step up overs @ 40/25
5 hang power cleans @ 155/115
5 push jerks
rest 30 seconds
Comp
Weightlifting
Bench Press (6 x 3)
Speed bench press
@ 30% rest 30 seconds between sets
@ 30% rest 30 seconds between sets
Weightlifting
Metcon (Weight)
Seal row
4 x 4 @ medium weight
4 x 4 @ medium weight
Accessory
Metcon
3 sets
10 Band angels
20 squat pull through
10 Band angels
20 squat pull through
Stability
Metcon
4 sets
6 unilteral arrabesque on bosu ball/leg
6 unilteral arrabesque on bosu ball/leg
Core
Metcon
Leg+hip raise
3 x 12
3 x 12
Leg + hip raises:
@ 30% + bands, for speed