Tuesday 2022.05.03
Strength
3 Sets
- 6/side Bulgarian Split Squats @ 2011
- 3/side Single Leg Box Jumps
+
3 Sets
- 4/side Knees Over Toes Split Squat
- 2 Straddle Jefferson Curl w/ :10 negative
Notes
Bulgarian Split Squat Add weight to this exercise by holding dumbbells or kettlebells in a farmer’s carry. Focus on a long range of motion by sitting back and down as deep as you can into the squat.
Single Leg Box Jump. Jump and land on the same leg. Focus on keeping your knee in line with the toes on the take-off and the landing. Adjust the height to prioritize good jumping and landing mechanics.
Knees Over Toes Split Squat The priority here is to keep the knee tracking over the toes. At the bottom, you want to feel a stretch in your ankles. You can keep this exercise relatively light and focus on a long range of motion.
Straddle Jefferson Curl. Keep this exercise very light. Curl from the neck down to the lower back. Let the weight help you stretch in the bottom.
Conditioning
For time:
21-15-9 reps of:
- Burpees over the bar
- Toes to Bar
– rest 2:00 –
21-15-9 reps of:
- Deadlifts
- Toes to Bar
Notes
Today’s workout is a couplet of burpees and toes to bar followed by a couplet of deadlift and toes to bar. Your score is the time to complete the two couplets (including the 2-minute rest).
Keep a smooth pace on the burpees that allows you to transition straight to the toes to bar.
The toes to bar should be done in no more than 3 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The deadlifts should be light. Make sure you are not bouncing the bar and maintaining good positions. Try not to break each set of deadlifts more than once each round.
