Today we go heavy, all the way down to a potential 1rm bench press and then we build strength endurance on latter 3 rounds! We then transition into our conditioning which is sandwiched between 2 short distance runs. The theme for Roley Poley is simple, hinge biased conditioning. Yes we continue to press on the push up but most of the time will be spent on deads, swings, and SDHP. You should scale the load so you can do 30+ unbroken deadlifts if you were asked to.
8x :30 row/ :30 rest
Increase intensity each effort
________
10 Banded pass through
10 Band pull a parts
10 Supinated scap pull up
2 rounds
_________
3 Scap push up
3 push up
3 plyo push up (from knees if needed)
*goal with plyo push up is to explode off the ground and wake up your central nervous system and prime you for the heavy bench!*
5 KB Deadlifts (light to moderate)
5 KB russian swing
5 KB Sumo deadlift high pull
3 rounds
3-2-1-8-10-12
Execute 1 set every 3:00
Load it up and shoot for a working set on each listed set here! The goal is to build to a heavy single through the early sets and then of course keep the weight as heavy as you can through the high volume “strength endurance” sets.
RXConditioning
400m Run
50 KB Deadlifts (between legs) (70/53lb.)
25 Push Up
50 A.KBS
25 Push Up
50 Sumo deadlift high pull
25 Push Up
400m Run
For time.
Intermediate:
400m Run
50 KB Deadlifts (between legs) (53/35lb.)
25 Push Up
50 A.KBS
25 Push Up
50 Sumo deadlift high pull
25 Push Up
400m Run
For time.
Baseline:
200m Run
40 KB Deadlifts (between legs) (20/10lb.)
20 Wall Push Up
40 A.KBS
20 Wall Push Up
40 Sumo deadlift high pull
20 Wall Push Up
400m Run
For time.
GHD Sit Up
3x max reps in :30 seconds
*Goal today is speed and cycle rate here, whether you go full ROM or just to parallel, be sure to extend your knee before you begin to sit up!
