Strength
2-3 sets
a) Sandbag hold lunge x 6-8/side
b) Dumbbell bench x 10-12 @20×1
2-3 sets
c) Single arm suitcase deadlift x 6-8/side @ 21×1
d) Dumbbell pullovers x 10-12 @ 31×1
Notes
Maintain control and gently tap the back knee on the ground for your lunges. Do not collapse or crash your knee to the ground.
The single arm suitcase deadlift can be performed with a kettlebell. Be sure to keep a neutral posture and avoid letting the unilateral cause you to lose position or overcompensate. If you use a barbell, be sure you are gripping the bar in the middle to prevent it tilting or rotating.
For the dumbbell pullovers, start light and feel the stretch through the full range of motion. Once you are comfortable with the ROM you may take these heavy as you would any other strength exercise.
Conditioning
25-20-15 calories
15-10-5 power cleans
12 min time cap
Notes
The metcon today is a descending ladder of calories and power cleans.Your score will be the time it takes to complete the workout or work completed at the 12 minute cap.
Your calories should be done at a pace of about 13-15/minute. If this pace sounds overly aggressive, consider lowering the calories to 20-18-12.
Your power cleans can be moderately heavy. Aim for quick singles.