Today as a strength piece we work through a lower body complex that is great for unilateral stability, single leg balance, and lower body stamina. The lunges will be your limiter, chase quality over quantity today for those. Then the squats to finish each set will elicit a nice burn to finish each complex. “Pow, Pow” should be a fast mover of a conditioning piece through the first 6 minutes or so. If the load seems heavy, scale back. We will get plenty of strength and accessory work over the next several weeks for you to prioritize intensity in the conditioning! Better to go too light and too fast than to go too heavy and too slow.
8 minute AMRAP for quality
16 Jumping jacks
4 hip down push ups
8 Spiderman (4 each leg)
8 Scorpion (4 each leg)
8 Walking lunge with overhead reach
8 Air Squat
Squat/ Lunge Complex
Every 3:00 x 5 sets
6 Alternating back rack lunges + 6 Back Squat
*The load will be a limiter for the lunges, be sure you can execute the lunges with quality, not allowing the back leg to drive into the ground without control. We will build on this complex throughout the next 45 days so it is ok to build through these sets today to find your threshold.
RXConditioning:
“Pow, Pow”
10 Hang Power Clean (135/95lb.)
10 HSPU (Kipping allowed)
10 Box Jump Over (24/20)
12:00 AMRAP
Intermediate:
10 Hang Power Clean (95/65lb.)
10 HSPU (scale to box Pike HSPU for those needing more upper body strength)
10 Box Jump Over (20/14’)
12:00 AMRAP
Baseline:
10 Hang Power Clean (65/45lb.)
10 Seated Dumbbell Strict Press (load that allows for UB sets)
10 Box or Plate jumps (if lower injury, step up can be subbed)
12:00 AMRAP
Dumbbell Upright Row
3×12 each arm
+
3x 8 Lying Rower Hamstring Curl (link: https://www.youtube.com/watch?v=RgbcJp3aUME)
Superset these 2 movements, slower down than up tempo.
