The assault bike challenge continues…
My other challenge to you is to be a little more mindful of how we are leaving the gym after our workouts. Can we take an extra 2 minutes to make sure everything is wiped down and picked up? There have been way too many things to clean up after each class. Water bottles, white boards, weights, lots of chalk and used tape should not be left for your coaches to put away. I know sometimes the workout puts you in a trance, but please make a little bit of an effort.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 Russian KBS
10 goblet squats
5e single leg Romanian deadlifts
Mobility
Foam roll the spine and hamstrings
Banded leg mobility
Strength
Deadlift – 3×5 @70%
*same weight as last week for 3 sets of 5, starting to get challenging, but we shouldn’t be failing.
WOD
“Mind the cap”
10 squat cleans (135/95#)(115/75#)
10 KBS (70/53#)(53/35#)
20 DU’s
8 squat cleans (165/115#)(135/95#)
10 KBS
20 DU’s
6 squat cleans (185/125#)(165/115#)
10 KBS
20 DU’s
4 squat cleans (205/135#)(185/125#)
10 KBS
20 DU’s
2 squat cleans (225/145#)(205/135#)
10 KBS
20 DU’s
16 min time cap
The heavy day, oh boy. Please take the time to scale accordingly, starting weight should be lighter, however, each round must increase in weight and the last bar should be very heavy. Think about being within 90% of your 1RM. If you cannot squat clean, then a power clean and front squat can be substituted. Swings are all the way overhead, and triple the singles for doubles. But sweet Jesus, learn doubles.
Accessory Work
Seated leg curls – 100t
Straight leg sit-ups – 75
*sit on bench and face opposite way for the leg curls
**find a place to pin your feet for the sit-ups
