Context:  Competition– Why logging your performances is good for you long term

Skill Practice Warm Up: Spend 5 minutes working on jump rope and double under skills.

Strength: 11 x 1 Deficit Deadlift 3 of 12 (11 sets of 1 rep, same weight for each set, at 55-65% of max deadlift)

Super Set: 11 x 2 weighted strict pull-up (or progression)

Metabolic Conditioning: “Baseline”

For time.

500m row

40 air squats

30 abmat sit-ups

20 push-ups

10 kipping pull-ups

Scaling Guide: 4 – 8 minutes. Scale Up: 2 rounds (record only the first round)

Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 or more for a set or two. You will ‘catch your wind’ on the sit-ups, but the push-ups will be challenging. Make sure these push-ups are ‘legit’ and that you aren’t coming off of your thighs.

Optional ‘Cash Out’ or Hypertrophy:  16 suitcase lunge steps, 16 burpees, 5 minutes, OR 3 sets of 12 db curls in a superset with 12 loaded hip thrusts

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