Strength
2-3 sets
a) Sandbag hold lunge x 4-6/side
b) Dumbbell bench x 8-10 @20X1
2-3 sets
c) Single arm suitcase deadlift x 4-6/side @ 21X1
d) Dumbbell pullovers x 8-10 @ 31X1
Notes
Maintain control and gently tap the back knee on the ground. Do not collapse or crash your knee to the ground.
The single arm suitcase deadlift can be performed with a kettlebell or a barbell. 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.
Try to go a little heavier on these movements given the decrease in reps from last week.
Conditioning
For time
15-20 cal
60 m sandbag carry
20 DB snatches
*5 min cap*
Notes
Today’s workout is a sprint chipper of calories, sandbag carry, and dumbbell snatches. Your score is the time it takes to complete the chipper or the work completed at the 5 minute cap.
Your calories should be done at a near-sprint pace. If this calorie range sounds too much for you to maintain high intensity, consider lowering the calories to 18-20.
Your sandbag carry should be unbroken, but choose a weight that will be challenging.
The dumbbell snatches should be heavy. Aim for small touch and go sets or singles.