Wednesday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 8 Sets of :
:20 BP Tea cups side bends 25/35 10/15
:10 Rest
:20 BP Bootstrappers 25/35 10/15
2 Sets of:
50-ft shuttle run
15 ground plate to overhead 25/35 10/15
50-ft shuttle run
10 overhead lunges 25/35 10/15 (5/side)
Weightlifting
Push Press (E2MOM 4×5 )
Warm-up
Warm-up
PUSH JERK WARM-UP
2 set:
4 push jerks
2 set:
4 push jerks
SUMO DEADLIFT GRIP AND STANCE REVIEW
2 set:
4 SDHP
Metcon
Metcon (Time)
RX 16:00
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
INTERMEDIATE
5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (65/95 lb)
BEGINNER
5 rounds for time:
15 push jerks (45/65 lb)
12 ring rows
9 sumo deadlift high pulls
INTENDED STIMULUS
Push jerks should be unbroken for the majority of the workout.
Chest-to-bar pull-ups should take no more than 3 sets.
The sumo deadlift high pulls should be completed in 2 sets or less.
Grip and shoulder fatiguing workout.
Push jerks should be unbroken for the majority of the workout.
Chest-to-bar pull-ups should take no more than 3 sets.
The sumo deadlift high pulls should be completed in 2 sets or less.
Grip and shoulder fatiguing workout.
Cool Down
Accumulate:
30 reach, roll, and lift
30 reach, roll, and lift
Athletes should build to a heavy 5 reps for the day.