WEdnesday, aug 31

Strength:

Every 3 mins for 15 mins: Banded Deadlifts 

5 Banded Deadlifts, pick load

Every 3 mins for 15 mins.

Athlete Instructions

Work up to around 50-55% 1RM deadlift for the starting set. Increase weight by feel today to something that is heavy. Each rep we will ride to the floor, dead-stop and then lift the next rep.

"Wonder Bread"

3 RFT: Echo Bike Calories, Power Cleans, Toes-to-bars, and Dumbbell Suitcase Walking Lunges 

3 rounds for time of:

15/11 Echo Bike Calories

15 Power Cleans, 135/95 lbs

15 Toes-to-bars

Dual Dumbbell Suitcase Walking Lunge, 35/25 lbs, 100 ft

Athlete Instructions

Time domain: 10-15 mins

Time cap: 15 mins

Today, we should start at a pace on the bike that allows us to finish each set in under 1 min, we will then move into cleans, where the weight is light enough that we should expect sets of 3-5 touch-and-go reps each time, with brief rest periods. Some may even choose to do bigger sets on the power cleans than that. For toes-to-bars we would love athletes to focus more on the movement than on just hitting the bar. Work on a quality hollow to arch position and dynamic kip glide. For the dual dumbbell walking lunges we are assuming unbroken segments of 25-50 ft segments. If you cannot complete that big of a segment unbroken you should reduce the loads.

L2:

3 rounds for time of:

13/9 Echo Bike Calories

15 Power Cleans, 95/65 lbs

15 Knees-to-elbows

Dual Dumbbell Suitcase Walking Lunge, 30/20 lbs, 100 ft

L1:

3 rounds for time of:

10/7 Echo Bike Calories

15 Hang Power Cleans, pick load

15 AbMat Sit-ups

Walking Lunge, 100 ft