Strength
3 sets
1a) front rack Bulgarian split squat x 5-7leg
1b) banded pass through x 10-12
2a) banded pull through x 10-12 w/ :01 pause at extension
2b) supine eccentric dowel raises x 5-7 @ 3311
Notes
Today’s lower body strength features two supersets. You will perform 3 sets 5-7 of front rack Bulgarian split squats per leg. In between sets you will perform 10-12 banded pass throughs. Perform all of your working sets of split squats at the same weight. Aim for 7 reps on each set. If you achieve this you can go heavier next week. Otherwise you will repeat the same weight and hope to get more reps.
The second superset will be 3 sets of banded pull throughs with a :01 pause at extension. In between sets you will perform 5-7 supine eccentric dowel raises with a 3311 tempo. Use the heaviest band you can while still maintaining a proper hinge pattern on the pull through. Treat the dowel raises like mobility work for the shoulders, chest, and upper back. Use a light weight and focus on the tempo and stretch.
Conditioning
10 rounds for time
4 DB snatches
6 push ups on DBs
8 air squats
*11 min cap*
Notes
Today’s workout is 10 rounds for time of DB snatches, push ups on the DB, and air squats. Your score is the time it takes to complete all ten rounds, or how many reps you have at the 11 minute cap.
Your DB snatches should be a moderately heavy weight, but should be unbroken throughout the workout.
Push ups should be unbroken across all rounds. If you know you can do 6 unbroken pushups, try to challenge yourself by doing pushups with your hands on the dumbbells which will increase your range of motion. If you do not have 6 unbroken pushups through a full range of motion you may elevate your hands as necessary.
Air squats should be done at a smooth and continuous space.