Warm Up
Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
Strength
Speed day for legs
3x10 heals elevated back squat
@65-68% the up portion of this
should be fast
Split squats
3x12 lighter dumbbells at your side
each leg
*rest 90 seconds -2 mins max
3x10 heals elevated back squat
@65-68% the up portion of this
should be fast
Split squats
3x12 lighter dumbbells at your side
each leg
*rest 90 seconds -2 mins max
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
Metcon
16 minute every minute on the minute
1st min - 15-18 calories fan bike
2nd min - 6-8 thrusters 115# (or something you can get those numbers unbroken)
3rd min - 10-15 toes to bar or knees to elbow
4th min - rest
***Stimulus Notes: Consistency! That will be key here to finish your reps in the minute timeframe.
I went about this by going at a pace where it took almost the whole minute to do the fan bike, step off, get right to the thrusters, to train movement under fatigue. Get off the bike with ~5 seconds before the thrusters and get your 6-8 reps immediately at the top of the minute under some duress to help movement under fatigue.
The Toes To Bar, if you're not going unbroken, choose a set that you can hold onto - whether it's a set every 15-20 seconds or one unbroken set, stick with it from the beginning.
1st min - 15-18 calories fan bike
2nd min - 6-8 thrusters 115# (or something you can get those numbers unbroken)
3rd min - 10-15 toes to bar or knees to elbow
4th min - rest
***Stimulus Notes: Consistency! That will be key here to finish your reps in the minute timeframe.
I went about this by going at a pace where it took almost the whole minute to do the fan bike, step off, get right to the thrusters, to train movement under fatigue. Get off the bike with ~5 seconds before the thrusters and get your 6-8 reps immediately at the top of the minute under some duress to help movement under fatigue.
The Toes To Bar, if you're not going unbroken, choose a set that you can hold onto - whether it's a set every 15-20 seconds or one unbroken set, stick with it from the beginning.