Programming Note
This week is a transition week. We will have some fun with different lifts and conditioning workouts as we reset for our next cycle. Be on the lookout for more information regarding our upcoming cycle posted to the blog.
Strength
1a) Front Rack Reverse Lunges
- @ RPE 5-6 x 6 / leg x 4 sets
1b) Arch Up
- x 15 x 4 sets
Strength Notes
Today’s strength consists of two exercises and you will alternate back and forth between the two. For the lunges you will warm up to a moderate weight. You will then complete all four working sets at that weight. We haven’t done any heavy, unilateral exercises in a while, so no need to push it here today. Between your sets of lunges you will perform arch ups. This will serve as an easy way to sneak in some gymnastics positioning work.
Conditioning
3 Rounds for time:
- 400m Run
- 21 Kettlebell Swings (53/70)
- 15 Toes to Bar
Conditioning Notes
Today’s workout is a task priority workout. It closely resembles the benchmark workout “Helen” but with a heavier kettlebell and toes to bar instead of pull ups. We want you to challenge yourself with a slightly heavier kettlebell, however you should still look to do all 3 sets of swings unbroken. The toes to bar should also be done in no more than 2 sets, with a quick break between each.