04-17-2024
Activation:
Banded 7's
Hip Band - 10 Reps of Each
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
10 Slow Deadbugs
10 I-Y-T's
15 Air Squats
5 Empty Barbell Split Jerk Strict Press
5 Empty Barbell Push Press
5 Empty Barbell Tall Jerk
5 Empty Barbell Bent Over Row
29:00-59:00
5 sets (1 set every 6 minutes)
500m Row OR 1000m Bike Erg*
400m Run
*sets 1/3/5 = damper 4
*set 2 = damper 8
*set 4 = damper 10
TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: STEADY! We have 5 sets of a pure cardio workout where the goal is to have a consistent rest each round. The even sets (2/4) are going to be the most challenging due to the increased damper which is going to tax the legs even more.
How it should Feel: CARDIO! Breathing will need to be managed while getting the legs loose during the rest.
The SCALING aim is to finish near the target time.
5 sets (1 set every 6 minutes)
800m Bike Erg or 400m Row
300m Run
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 DB Lunge Walkthroughs (each side) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
16:00-22:00
*Do a set every 2 minutes.
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*8 Bent Over Row @7-8/10 RPE after each set
**Rest as needed between sets.
***Light, focus on foot work and speed.