Strength
3 Sets
- 5-7/side Kickstand Romanian Deadlifts @ 3011
- 4-6/side Half Kneeling Adductor Dips w/ pause at end range
- 8-10/side Single Leg Calf Raise
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.
Half Kneeling Adductor Dips Move gently through this stretch. The knee that is on the ground is getting a big stretch in the adductor. Focus on tracking the other knee over the toes of the foot that is planted. Pause at the end range of that stretch. You can add weight by holding a kettlebell in a goblet hold.
Single Leg Calf Raise. Let the weight help stretch the calves at the bottom. Move slow and controlled through the entire range of motion.
Conditioning
For time:
- 21-18-15-12-9-6-3 Wall Balls
- 21-18-15-12-9-6-3 Burpees over the Bar
- 7-6-5-4-3-2-1 Power Cleans
16:00 time cap
Notes
Our workout today is a triplet of wall balls, burpees, and power cleans. Your score is the time to complete all 84 wall balls, burpees, and 28 power cleans or the number of reps completed under the 15-minute time cap.
Choose a light wall ball that allows you to complete each set unbroken.
If you can’t maintain a pace of at least 12 burpees per minute, consider adjusting the rep scheme to 14-12-10-8-6-4-2.
Use a moderate weight for the power cleans. Quick singles would be a good strategy.