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
For time
1-2-3-4-5-6-7-8-9-10
Double dumbbell clean & jerk
Burpees over the DBs
*10 minute cap*
Notes
The metcon today is an ascending ladder of double DB clean and jerks and burpees over the bar. You will perform 1 clean & jerk, followed by 1 burpee over the dumbbells, then 2 and 2, 3 and 3….and so on until you have completed 10 clean and jerks and 10 burpees over the bar.
The DB weight should be light/moderate so that you can complete the clean and jerks mostly unbroken through the workout.
If you cannot perform 10 burpees over the DBs in :40 or less when fresh, it is suggested you scale the later rounds of burpees. Your rep scheme may look like 1-2-3-4-5-6-7-7-8-8 instead.