Warm Up
3 rounds
10 lunge steps step backwards
10 air squats
10 calorie row
10 lunge steps step backwards
10 air squats
10 calorie row
Strength
Strength
Back squats
6 sets of 3 @78-80%
Split squats
3 sets of 8 reps holding dumbbells at your side
Nordics
3 sets of 6-7
Back squats
6 sets of 3 @78-80%
Split squats
3 sets of 8 reps holding dumbbells at your side
Nordics
3 sets of 6-7
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
Metcon
Strength Metcon
10-9-8-7-6-5-4-3-2-1 reps of...
Dumbbell bench you pick weight
Front squat light 135#/95# or something unbroken
Pull up strict
***Stimulus Notes: Classic descending latter today! You will be rewarded by a controlled pace and planning prior to the workout to mitigate fatigue where the bulk of the piece is (rounds 10-6); break it up and stick to your plan from the start!
The DB weight should be tough but leave you able to be doing UB sets after that bulk of the reps (6-1).
Front Squats, goal unbroken sets from the start, once that barbell is up, no putting it down until the reps are done. Focus on a big chest, not letting those elbows drop in the front rack, and steady breathing. Don't rush the reps but also don't linger to finish the set. Smooth is fast!
Strict Pullups, limiter for most so go in with a plan as we mentioned in the start! Avoiding failed reps here.
Go in with a plan, break up the bulk of the session early, stay composed, and keep transitions tight!
10-9-8-7-6-5-4-3-2-1 reps of...
Dumbbell bench you pick weight
Front squat light 135#/95# or something unbroken
Pull up strict
***Stimulus Notes: Classic descending latter today! You will be rewarded by a controlled pace and planning prior to the workout to mitigate fatigue where the bulk of the piece is (rounds 10-6); break it up and stick to your plan from the start!
The DB weight should be tough but leave you able to be doing UB sets after that bulk of the reps (6-1).
Front Squats, goal unbroken sets from the start, once that barbell is up, no putting it down until the reps are done. Focus on a big chest, not letting those elbows drop in the front rack, and steady breathing. Don't rush the reps but also don't linger to finish the set. Smooth is fast!
Strict Pullups, limiter for most so go in with a plan as we mentioned in the start! Avoiding failed reps here.
Go in with a plan, break up the bulk of the session early, stay composed, and keep transitions tight!