Warm Up
3 rounds
30 double unders
15 calorie fan bike
30 double unders
15 calorie fan bike
Metcon
For Time
10-9-8-7-6-5-4-3-2-1 reps of...
Deadlift 225#/155# or @40-50% of 1RM
Dumbbell bench (you pick the weight)
Sandbag cleans 150#/100# or whatever you got
***Stimulus Notes: Linda with a twist!
Deadlifts, break them up. Bulk of the workout is on the front end. 5/5, 5/4, 5/3... until you get to single quick sets.
DB Bench, same things, break them up sooner than later! Be smart about this, no use in doing a huge set and sitting around running the clock up.
Sandbag cleans: quick single reps, knock them out. Smooth sets, shooting for quick 6-8s per rep and getting back to the DL. The hinging will start to get tough going right into the deadlifts but if you broke it up accordingly, you can mitigate that fatigue as you get closer to finishing. GET AFTER IT!
10-9-8-7-6-5-4-3-2-1 reps of...
Deadlift 225#/155# or @40-50% of 1RM
Dumbbell bench (you pick the weight)
Sandbag cleans 150#/100# or whatever you got
***Stimulus Notes: Linda with a twist!
Deadlifts, break them up. Bulk of the workout is on the front end. 5/5, 5/4, 5/3... until you get to single quick sets.
DB Bench, same things, break them up sooner than later! Be smart about this, no use in doing a huge set and sitting around running the clock up.
Sandbag cleans: quick single reps, knock them out. Smooth sets, shooting for quick 6-8s per rep and getting back to the DL. The hinging will start to get tough going right into the deadlifts but if you broke it up accordingly, you can mitigate that fatigue as you get closer to finishing. GET AFTER IT!