Strength
3 sets:
A. Dumbbell Squeeze Press, 6-8 reps
B. KB RDL, Non working leg, Abducted, 4-6 reps/leg
C. Banded ATYT- 8 reps of ATYT
Conditioning
12 min AMRAP
3.6.9.12…
V-ups
BJO 24/20
C2B*
* If you cannot go unbroken, start back at the beginning
Score is highest amount of UB C2B
IE if you complete round of 15 but break at 18 your score is 15.
Notes
Today’s workout is drilling some chunk work of gymnastics. Your score in SugarWod is the highest set of unbroken Chest to bar you can hit within the 12 minutes.
V-ups and Box Jump overs also increase, but don’t need to be done unbroken.
The V-ups can be modified to a bent knee version or regular situp. These should be knocked out relatively quickly.
The Box jump overs should be done slowly and thought of more as a recovery. Step ups are also an option.
We should be drilling Chest to bar/ pulling volume today. If 3-6-9… is too much, you can drop to 2-4-6-8. From there, you can go to chin over the bar pull ups, or ring rows, trying to get into some deep sets.
The idea today would be to rest as much as you need to in order to hit a really big set. Goals can be relatively individualized, so talk to your coach to see what makes the most sense.