Warm Up
3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
Strength
Barbell strict press
4 sets of 7 @70-74%
***Last set, perform drop set so strip 50% of the weight and do a set to failure
4 sets of 7 @70-74%
***Last set, perform drop set so strip 50% of the weight and do a set to failure
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!