Strength
3 Sets
- 6-8/side Kickstand Romanian Deadlifts @ 3011
- 5/side GHD Arch Swivels
- 3-4/side Internal rotation lift offs from shin box
Notes
Today is a lower body strength and mobility day. You will rotate through three exercises for 3 working sets. Take your time moving through each exercise.
Kickstand Romanian Deadlift Focus on hinging at the hips and feel a stretch in the hamstring of your front leg. The back leg is simply planted for balance. Move through as long a range of motion as your hamstrings allow. Get all 6 reps at the tempo of :03 lower, :01 up, :01 pause between reps. If your tempo is perfect for all 6 reps, add weight.
GHD Arch Swivels Place your upper quads on the pads. Your body should be parallel to the ground. Keep the legs, butt, and belly tight. Unlike the video, you should rotate slow and controlled.
Internal rotation lift offs from shin box Keep the knees and hips at a 90 degree angle. If you cannot lift the foot off the ground, lean farther forward. Hold the top for :01 each rep.
Conditioning
Complete as many rounds as possible in 8:00
- 3-6-9-12…Front Squat
- 1-2-3-4… Bar Muscle Up
Rest 2:00
Complete as many rounds as possible in 8:00
3-6-9-12…
- Wall Balls
- Burpees over the bar
Notes
Today’s workout is two 8-minute intervals. During the first interval you will complete 3 front squats, 1 bar muscle up, 6 front squats, 2 bar muscle ups, 9 and 3, and so on. Then you will rest 2-minutes before working through 3 wall balls, 3 burpees, 6 wall balls, 6 burpees, 9 and 9, and so on… Your score is the sum total number of reps from both intervals.
The front squat weight should be light. You want to be able to complete at least the round of 12 in 1 set.
If you do not have bar muscle ups, substitute any pull up variation.
Choose a wall ball weight that allows you to get through the round of 15 unbroken.
If you cannot maintain a pace of at least 10 burpees per minute, consider adjust the rep scheme to 2-4-6-8…