Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with an empty bar
10 deadlifts
10 strict press
10 back squats
Strength
A. Deadlift – 3×5 and then 3×3; all building over 70%
B. Back squat – 3×3; adding weight to each set from 5/20
*the goal of 5/20 was to be around 70, 80 and 90% of single on 4/29, so today try to be around 72, 82 and 92%
So a strength-based day. Coming in to get warmed up and prepped to complete 2 heavy lifts will be very important and individual. We do not often work on 2 lifts that require massive muscle requirement in the same day. We will pair lifts together, but they are usually complimentary. Like a push and a pull. Today we are hinging and squatting but the posterior chain will play the lead role in both. So be smart, have a plan and get after each lift. Before you go, spend some time on recovery. Stretch, cool down and roll out those muscles. The central nervous system will be really tired tomorrow so preventing as much muscle soreness will help you recover and get back in the gym.
WOD
Bike Sprints
1 min of work
Rest 1:30
Complete 6 to 8 rounds
Will start in class but might run over. The number of rounds will be determined by how long you can be consistent for. If you r results really start to take a dive, you are all done. The goal is to achieve the same number of calories each round, meaning coming out at 100% might not be the best approach. Think about this months challenge to help you gauge your effort.
PortComplete
1. Bodybuilding – 3 or 4 rounds
20t SA banded tricep push-downs
15 bench press
10 GHD sit-ups
1 time through a set of DB 21’s
2. Banded work – accumulate 100 each
Banded pull-throughs
Banded woodchoppers
3. Unilateral work –
Back rack lunges – 3x10t
*can be forward, can be reverse could even be walking
4. Gymnastics skill work
Option #1 – Practice a freestanding HS or accumulate 200′ in HS
Option #2 – Complete 5 sets of 2 to 10 strict HSPU’s
5. Core work – 4 rounds
3 rounds
25 straight leg sit-ups, no mat
25 hip extensions (bridge position)
25 flutter kicks
