BBG:
3 High Block Clean @70-80% 1RM Clean
3 High Block Clean @70-80% 1RM Clean
3 High Block Clean @70-80% 1RM Clean
3 High Block Clean @70-80% 1RM Clean
*Rest 2-3 min between sets.
**Focusing on speed under and staying connected to bar with upper body. Not letting bar crash down.
***Block height should be set so you are cleaning from your high hip position (aka high hang).
BBG:
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
*12 Banded Clam Shell (each side) after each set.
**Rest 3 Min between sets.
***Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
****Build off feel. Keep a little in the tank.
Accessory:
20 Dumbbell Death March @7-8/10 RPE
20 Dumbbell Death March @7-8/10 RPE
20 Dumbbell Death March @7-8/10 RPE
*Rest 2-3 Min between sets .
**Feel hamstrings and glutes working.
Metcon
For Time: 25 min cap
120 Double Unders
6 Rope Climbs
6 Squat Snatch (165/115)
-straight into-
2 Rounds
60 Double Unders
3 Legless Rope Climbs
3 Squat Snatch (185/125)
-straight into-
3 Rounds
40 Double Unders
1 L-Sit to Regular Rope Climb
1 Squat Snatch (205/145)
scaled: 25 min cap
For Time:
80 Double Unders
4 Rope Climbs
6 Squat Snatch (135/95)
-straight into-
2 Rounds
40 Double Unders
2 Legless Rope Climbs
2 Squat Snatch (155/105)
-straight into-
3 Rounds
20 Double Unders
1 L-Sit Pull to Stand to Rope Climb
1 Squat Snatch (165/115)
Rope climb alternatives:
Workout Description Video:
ROPE CLIMB ALTERNATIVES
• Rope Climbs = 4 Toes to Bar for 1 Rope Climb
• Legless Rope Climb = 4 Strict Pull Up OR Chin Ups for every 1
• L-Sit to Regular Rope Climb = 3 L-Sit Chin Ups/Pull Ups for every 1
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