Warm-up
Spend 2 minutes in Z1
Then, 2 rounds for quality
10t DB snatches
12t OH lunges
10t S2OH
12 sit-ups with DB
Mobility
Front squat mobility session
CF Strength
Front squat – 20 minutes to find a new 1RM
We have moved a lot of weight over the course of the last 5 weeks with the barbell on the frontal plane. Now it is time to see if our hard work has paid off. Build based on how much time you need in the lighter weights. Since everyone is different, approaching today comes down to individual preference. However, 5.5.3.3.1.1.1 seems to work pretty well across the board. Give it a go and see what you walk away with today.
CF and Burn WOD
“Don’t Start Now”
5 rounds
1:30 work/:45 rest
10 devil’s press (35/20#)(25/15#)
ME cals AB with time remaining
Intended stimulus – looking at the work to rest ratio, you should immediately identify the fact that you cannot come out guns blazing at 100% effort. You are only getting a 2:1 work to rest ratio, so having a good idea of how hard to push the bike will pay off in the long run. But, the fact that there is a rest at all means you will be going a bit harder than you would if this was just an AMRAP. Try hitting that first round between 85 and 90% effort, recording how many bike cals you got, and try to hold on for all 5 rounds.
