The strength movement today can be attacked the way you feel you need it most. Will it be narrow grip or wide grip? No matter your style, go heavy and build consistency with leg drive and consistent receiving position in the split of the legs. Conditioning today is all about simple engine work! Run at a fast enough clip to bank time to create as much work as possible in the remaining time on the erg that follows. Each round we shift between rowing and biking as the interval.
200m Run
+
2:00 Row
+
2:00 Bike
________
:20 dead hang from rig
:20 top of push up hold
:20 barbell hold overhead
2 rounds
________
5 Hinge to Squat (hands holding onto ankles)
5 Pass thoughts (PVC)
5 Empty barbell split jerk
5 Empty barbell behind the neck split jerk
2 rounds
Behind the neck split jerk
4×3
Execute 1 set every 3:00.
The focus here is to develop leg drive with a vertical torso and bar path traveling straight up off the upper back/traps. There are a variance of hand positions that can be helpful to train. The wider you go the less your flexibility will limit you, and it will carry over into the snatch and overhead squat. On the other hand the more narrow you can be, the more stability you can typically create at lock out and the more carry over into the jerk.
RXConditioning:
3:00 AMRAP/ 1:00 Rest x 6 sets
Odd:
400m Run
+
Max cal Row
Even:
400m Run
+
Max Cal Bike
Score is total cals through the 6 rounds
Intermediate same as RX
Baseline: 200m Run each interval
1:00 max reps abmat sit up
+
1:00 superman
2 sets, rest as needed.
