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
2 sets
200 ft sandbag carry
12 DB box step overs
20-25 calories
Rest 6:00 between sets
*14 minute time cap (4 mins per round)*
Notes
Today’s metcon is 2 sets of a sandbag carry, dumbbell box step overs, and calories. Your score will be the time for each of your sets.
The sandbag should be heavy, but the carry should still be unbroken. The dumbbells should be moderately heavy, but again the step overs should be unbroken.
The calories should be done at a 95% effort level. If you do not think you can maintain close to a sprint for 20-25 calories, you may decrease the calories to 15-20. This is your chance to go really fast!