THURSDAY, APRIL 18TH, 2019A) Whiteboard Brief (0:00 – 3:00)– Strength: Today we are completing 6 x 3 power cleans followed by some single-leg work which we’ll review. All of this work should be challenging. Your clean technique should be consistent across all sets.– Metcon: Today should be performed at 100% intensity meaning an all-out sprint for 20 seconds. You will get plenty of rest between each interval so make sure you go as hard as possible during those 20- second sets. These sprint workout intervals are important in developing your anaerobic system.
B) Warm Up (3:00 – 15:00)3 Rounds BP Lower Complex:5 RDLs5 Sumo Stance RDLs5 Front Squats5 Front Rack Reverse Lunges each Leg5 Goodmornings5 Bent-over RowsRest 40-60s, add light weight.Then,Grab barbells and complete:3 Power Cleans on Coaches Call x 3 sets.
C) Strength (15:00 – 40:00)1) Power Clean: 6 x 3 @75%, every 90s– Use Monday’s 1RM.2) Back Rack Bulgarian Split Squat: 4 x 5 ea. Rest 90s.– Scaling options: dumbbells or unweighted
D) Metcon (35:00 – 55:00)8 Rounds of:20s Sled push All Out SprintRest 90s
Alternate Options8 Rounds of:20s Max Effort Air BikeRest 90s
E) Extra Credit (55:00 – 60:00)Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.
Recommended StretchingDragon PoseSaddle Pose