Workout of the Day | 6/16/17

By | June 15, 2017

Friday 6/16/17, Week 3/Block 1

A) Strength
EMOM 10:
2 Sumo Deadlifts for Speed @80%
– Reset on each rep
– No Box Jumps this week
– After deadlifts, warm-up hang squat cleans.

B) Conditioning
Every 4:00 x 4 Sets:
12 Hang Squat Cleans (115, 75)
200 Meter Run

Rx+:(135, 95)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Score = fastest split

Alternate Workout:
Every 4:00 x 4 Sets:
10 Goblet Squats (45, 25)
100-200m Run
*If weather does not permit to perform 100m Run perform either 150 meter row or 8-10 Burpees.

E) Extra Credit, 5:00
3 x 20 Glute Bridge on a Bench.

Training Intent
– Strength: Week 3 (Final Week) of Dynamic Work. Sumo Deadlifts should still be fast/efficient despite slightly heavier loading. After deadlifts are complete warm-up hang squat cleans. No Box Jumps this week.
– Metcon: Each round athletes should have at least 90s of Rest after each set. Each should should be done around 80% effort, hang squat cleans should be completed as fast as possible. Athletes should keep track of all their splits. At the minimum hang squat cleans should be able to be done in sets of 5/5.

Deanna recently got her first strict pull ups! She’s built upper body pulling strength with ring rows, negative pull ups, and other appropriate progressions. Congrats, Deanna.

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