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WEDNESDAY 10/16

Warm Up

2 Steady Rounds: 12 Lunges/KB Goblet Hold Lunges/Single KB Front Rack Lunges, 15 Banded Good Mornings, 20 Box Step Ups

Round 1 lunge unweighted, round 2 is done with a KB, and round 3 is done with the KB in the front rack. Box step ups are performed without any weight.

Mobility Recommendation: 2x 1:00 of Dead Bugs or Cat/Cow, :30 sec rest between sets

Strength (Week 2)

Deadlift: 3 @ 70%, 3 @ 80%, 3+ @ 90% (use your working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!

Conditioning

AMRAP 15 Minutes: 9 DB Box Step Overs (24/20 w/ 50/35), 10 Dumbbell Snatch (50/35), 11 Push Ups

This 15 minute piece should feel like a slow, steady march. Everyone should be able to perform at least 3 rounds of this workout if properly scaled. You should be able to consistently perform at minimum 8 step overs with your chosen DB weight before stopping.

Mobility

Spend time at the end of class mobilizing hamstrings and lower back as the combination of step overs and DB snatch could lead to some sore backs.


THURSDAY 10/17

Warm Up

3 Steady Rounds: :45 Handstand Hold, 12 Hollow Rocks, 10 Kip Swings

The handstand hold may be done freestanding, or :45 worth of practice if your are easily able to hold a supported handstand. After the warm up, drill the push jerk before stacking weight on the bar.

Mobility Recommendation: 20 Shoulder Swimmers

Lay face down on the ground with hands behind your back. Bring your arms out to the side and then overhead, slowly going back and forth like an upside-down snow angel.

Strength

Push Jerk: 3-3-3-3

Only four working sets on the lifting schedule today, and they should all be heavy. Pay particular attention to the verticality in your dip to ensure that the heavy weight is being moved in the most efficient way that is possible.

Conditioning

20 RFT, Teams of 2: 200m Run, 7 Toes to Bar – alternate full rounds with a partner (10 each)

The goal for today is two fold: running hard every round and 1 unbroken set of toes to bar. Scale the toes to bar so that every round is 1 set. If you lack the ability to link toes to bar, scaling to kipping knee raises to practice the necessary skill of being able to close the shoulder in the kip so the distance between the feet and the bar is reduced.