Tuesday 2024.03.26

Mar 25, 2024

Strength & Mobility

3-4 sets

snatch grip RDL x 6-8 @31×1 tempo
push up x 5-8 x @ 31×1 tempo
cross bench sit ups @31×1 tempo

Notes

For the snatch grip RDL find a weight that allows you reach a full range of motion at the prescribed tempo while maintaining a neutral spine and tension on the hamstrings. Aim for the top end of the rep range.If you were able to get to 8 reps each set last week, go heavier this week.

Choose a pushup variation that allows you to reach full range of motion at the prescried tempo and rep scheme. Some variations you can use from easier to harder are:

hands elevated —> pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups

If you were able to get to 8 pushups each set last week, do a harder variation this week.

If the cross bench sit ups present a new range of motion for you then start by doing reps with a limited range of motion and a spotter. Do sets of less than 10 reps, without reaching fatigue. Take note of how you feel for the next couple days. If you are not overly sore then consider gradually increasing range of motion next week.
If you are familiar with the full range of motion here but have not trained it recently, consider just doing a few full range of motion reps Not enough to reach abdominal fatigue. Take note of how you feel for the next couple of days. If you are not overly sore then consider gradually increasing volume next week (a couple extra reps/still shy of failure)
If you frequently train GHD sit ups you may perform sets of 10-15 ghd situps or cross bench sit ups at the prescribed tempo. Prioritize range of motion and control rather than volume.

Conditioning

Every 4:00 x 4 rounds

odd sets:
18-22 calorie row
max kettlebell swings

even sets:
18-22 calorie row
max wall walks

2:30 cap each round

Notes

Today’s workout is 4 rounds of 2:30 of work and :90 of rest. You will row 18-22 calories, then complete as many kettlebell swings as possible in the time remaining. You will then rest for :90 before completing another 18-22 calorie row followed by as many wall walks as possible. You will then rest for :90 before repeating this all again one more time. Your score is the total amount of kettlebell swings and wall walks completed across all 4 rounds.

Don’t spend more than :90 on the machine. If you are a strong rower then aim for 22 calories. If you cannot reach at least 18 calories in :90 then reduce the target amount.

Try to hang on to your kettlebell for one big set if possible. Choose a moderate weight that will hopefully allow for this.