Today we have strength work that is present to help us feel primed and ready to handle the conditioning and make it feel “light”. The conditioning is a couplet that NEVER disappoints. The design is in chipper format where the athletes should choose a load that they know they can do for 20+ reps unbroken if asked when fresh.
3:00 bike or row
1:00 couch stretch each leg
1:00 banded tricep stretch each arm
____________
10 lateral lunge
10 hip down push up
10 air squat
5 inch worm
10 goblet squat
5 burpee
_________
3 front squat
3 push press
3 thruster
3 sets building closer to the first set of strength work.
Execute 3 thrusters
*build through each set and finish significantly higher than you will do the workout at.
)
RXconditioning
45 thrusters (95/65lb.)
45 bar facing burpees
For time.
Intermediate
45 thrusters (65/45lb.)
45 bar facing burpees
For time.
Baseline
45 thrusters (35/15lb.)
30 bar facing burpees
For time.
3×10 banded terminal knee extension each side
+
3×8-10 each leg rower hamstring curl
