Jess blasts out some box jumps . . .
. . . while Zach knocks out some overhead lunges.
BBG (off)
Split Jerk
3-3-3-3-3
Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.
Strength/WL
Back Squat
2 x 5, 1 x 5+
Conditioning
For time and reps:
400m run
ME Push-ups
400m run
ME Strict Pull-ups
400m run
ME Push-ups
400m run
ME Strict Pull-ups
Each 400m run is timed individually. When you return from the run, begin a set of max effort (ME) push-ups or max effort strict pull-ups, i.e., do push-ups or pull-ups until you fail. Don't confuse "fail" with "knowing you can't do another rep" - they are not the same. Go all-out and don't stop doing push-ups or let go of that bar until you've actually tried and failed to get a rep. With that said, if you are a newer member and will be using bands for your pull-ups, dial back the intensity a bit on the pull-ups - in this case, it would be better to stop with a rep or two still left in the tank. After finishing your push-ups or pull-ups, head out for your next run (be sure to check the clock for timing purposes).
There is a 16:00 quasi-cap on this workout. If you hit the cap, finish off all of the push-ups and pull-ups but do not start any more runs. Post your 400m times and push-up and pull-up numbers (round-by-round) to the comments.
Finale
Spend 2:00/shoulder in overhead banded distraction with external rotation.
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