Monday, July 31st 2023

WARM UP

12 double lateral hop burpees over line

400m run

MOVEMENT/MOBILITY – barbell, wall, rings, pull up bar

:15 straight leg calf stretch / leg

:15 bent knee calf stretch / leg

8 hand release push ups

:30 plank

:20 plank shoulder taps

5 Pike Push-Ups

*grab empty barbell

6/6 single leg RDL’s

:20 forward fold

10 good mornings

3 :08 eccentric deadlifts focusing on bracing

10 prone T’s

10 prone Y’s

10 ring rows

5 :03 eccentric jumping pull ups

GYMNASTIC STRENGTH

E :90 x 6

3-5 Strict Chin Ups

4-6 Strict HSPUs

Modify

-Banded Chin Up

-3 Eccentric HSPUs

-Box Strict HSPUs

-Z Press

NOTES Both movements in same :90 window. Each movement needs to be 1 unbroken set. :55 time CAP each set.

METCON

For Time

@ 0:00 (6min CAP)

15 Deadlifts @ 185/135

400m Run

15 Deadlifts

Easy machine until 8min

@ 8:00

3x

15/12 cal row

5 Devils Press @ 50/35s x 2

easy machine until 16:00

NOTES 2 sprint workouts again. DL should be unbroken for the first set with a break or two on the second.

2 Scores -DL/Run and row/DB