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:
14-20 calories*
30 burpee box jump overs
100 double unders
*time for calories counts as a separate score
**6 min time cap**
Notes
Today’s metcon has two pieces: the time it takes you to complete the calories and the time it takes you to complete the calories, burpee box jump overs, and double unders.
The calories should be done at a 95-100% effort level. If you think 14-20 calories will take you longer than :40 at a sprint effort, then lower the number of calories to 12-15.
The burpee box jump overs should be done at a height that you won’t hesitate jumping on. Your legs will be tired so make sure you’re confident before taking that jump. Remember safety first, and it is okay to step on the box. You should be able to move at a pace of around 10/minute. If this sounds aggressive, decrease the number of burpee box jump overs or go to burpees to a target.
Double unders should take no longer than 1:30. You may decrease the number of double unders or go to single unders.