06-09-2023

Warm Up

Activation:

Banded 7s

Hip Band - 10 Reps of Each

 

Movement Prep/HR:

2:00 Cardio

10 Cossack Squats

5 Russian Squats

10 Single Leg Calf Raise/Side

10 Empty Barbell Strict Press

5 Tempo Back Squats (3:2:1)

Tempo Heel Elevated Back Squat

3 Tempo Heel Elevated Back Squats @ 6/10 RPE
3 Tempo Heel Elevated Back Squats @ 7/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 8/10 RPE


*Tempo: 3 seconds down, 2 second pause in bottom

Back Squat
Metcon

2 sets:
300m Row
20 Wallballs (20/14)
100 Double Unders
20 Wallballs (20/14)
300m Row
-Rest 5 minutes between sets-

 

TARGET SCORE

Target Time Each Set: sub 7 minutes

Time Cap Each Set: 9 minutes

 

STIMULUS and GOALS

How to Pace: STEADY! We want to be nice and smooth through these sets. Most of the work will be on the wallballs and double unders so really dig in there
 

How it should Feel: LACTIC ACID PARTY! Those shoulders will be burning and legs on fire, so staying poised and smooth will be key.

Extra Credit
Mini-Pump - Leg Day

4 Rounds @ moderate weight – maintain quality RPE 7

10 Barbell Good Mornings
10 DB Lunge Walkthroughs
12 Elevated Toe Double DB Romanian Deadlift
15 Seated Dumbbell Calf Raise
 

Zone 2 Cardio/Heart Rate OPTIONAL

Perform 20-30 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).

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