Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 KB sumo deadlifts
10 wide stance KB goblet box squats
10t goblet step-ups
10 RKBS
Mobility
Quick squat mobility session
Strength
Box squats – work up to a heavy triple and then a heavy single
Remember, really wide stance to ensure a completely vertical shin. Box height should allow the squat just to parallel. Do not rock out of the bottom of the squat. Simply sit down, stay tight and drive through the heels. The box is not there to make sure that you are going low enough. The box is there to break up the eccentric and concentric phase of the squat by sitting on the box. Because we are breaking up the phases of the squat, some of the kinetic energy that is produced through the lowering of the bar in the squat is taken away, thereby forcing you to develop explosive reversal strength. Which means that athletes dependent on the stretch-shortening cycle will not be able to use the “bounce” to get back up.
WOD
“Bounce Back”
7 rounds
200m run
12 burpees
Simple and effective. This workout is one where keeping track of your pacing will make a HUGE difference. Every time you leave to complete a 200m, look at the clock and try to keep every round within the same time frame. If you think about that concept, the only way for each round to be the same as if you come out a bit slower than normal. That way you can maintain the same pace through all 7 rounds. The only mistake you could make is to make the first round too fast to hold on. Be smart.
PortComplete
1. Body Building – 4 rounds
10 OH tricep extensions
15 DB floor press
20 empty BB bicep curls
2. Banded work – 3:00 of marching
Banded psoas march
3. Interval work – 6/8/10 minutes (start with 6 min, add min every week done. This will evolve for you)
:30 hard/:30 easy on the ski erg
4. Gymnastics – accumulate 60 to 80 reps
Strict T2B or hanging straight leg raises with wall ball between feet
5. Core work – complete 3 rounds
20 banded deadbugs
10e banded plank rows
100′ waiters carry
