wednesday, feb. 1
Strength:
Deadlift 8-7-7-6-6
Athlete Instructions
Complete sets every 2 mins for 10 mins.
Set 1: 60% 1RM
Set 2-3: 65% 1RM
Set 4: 70% 1RM
Set 5: 70+% 1RM
These are meant to be done as touch-and-go reps with controlled descent to the floor with a light tap and then speed on the concentric.
"Kimiko"
Alt EMOM 16 mins: Row Calories, Dumbbell Box Step Overs, GHD Sit-ups, and Box Jump Overs
Every 1 min for 16 mins, alternating between:
15/12 Row Calories
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
18 GHD Sit-ups
18 Box Jump Overs, 24/20 in
Athlete Instructions
Dumbbell Box Step Overs- dual dumbbell
GHD Sit-ups or Med Ball Sit-ups
The stimulus is on lactate threshold as well as specifically targeting the quads and midline for a good amount of overload here after the deadlifts.
Primary objective: Complete each movement within 45 secs to allow a 15 sec transition.
Secondary objective: Complete all working reps for the day.
L2: Every 1 min for 16 mins, alternating between:
14/12 Row Calories
10 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
15 GHD Sit-ups
15 Box Jump Overs, 24/20 in
L1: Every 1 min for 16 mins, alternating between:
13/10 Row Calories
14 Alternating Box Step-ups
18 AbMat Sit-ups 1
8 Lateral Plate Hop Overs