Speed day today. Meaning we should keep the percentages between 40 and 50% and make sure every rep is fast and perfect. You could probably go heavier, but if the reps become too slow we don’t train that explosive reflex. So stay true to the overall goal.
Warm-up
10 minutes of Rowling
Round 1 – squats
Round 2 – sit-ups
Round 3 – push-ups
Round 4 – pull-ups
Round 5 – burpees
Mobility
Wall pec stretch
Rotational drills with light plates
Hamstring and hip stretches
Strength
10 min EMOM
Evens – 5 TnG deadlifts
Odds – 5 bench press
We do this one often. Look back (4/22) and see what you used. Try to add 5 or 10# to the weights. Weights should be light enough where 5 TnG reps are fast and perfect. Think anywhere between 40 and 50%.
WOD
“All my life”
30 weighted sit-ups
500m row
20 power snatches (115/75#)(95/65#)
50/40 cals AB
20 power snatches
500m row
30 weighted sit-ups
You can really push the pace on this one. Think about where you can go hard and where it’s important to slow down a bit and control your breathing. Some can push the row, while others can go a little bit harder on the snatches. Find your strength and crush it.
Accessory Work
Back Squat – Week 7 Day 2
1×4@70%, 1×4@75%, 1×4@80%, and 1×4@85%
