Strength:
5 L Seated Dumbbell Z Press @8/10 RPE + 20 Double Dumbbell Kneeling Push Press @6-7/10 RPE
5 L Seated Dumbbell Z Press @8/10 RPE + 20 Double Dumbbell Kneeling Push Press @6-7/10 RPE
5 L Seated Dumbbell Z Press @8/10 RPE + 20 Double Dumbbell Kneeling Push Press @6-7/10 RPE
5 L Seated Dumbbell Z Press @8/10 RPE + 20 Double Dumbbell Kneeling Push Press @6-7/10 RPE
Strength:
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
*Rest 2 Mins between sets.
**Score is the Back Rack Step Up weight; score weight for Single Leg Squat hold in notes.
***Can use a Kettlebell/Dumbbell in goblet hold if no Sandbag
Strength:
:30 Sec Sandbag Shoulder Hold Right Side + 5 Sandbag Deadlift + :30 Sec Sandbag Shoulder Hold Left Side + 5 Sandbag Deadlift @ 8/10 RPE
:30 Sec Sandbag Shoulder Hold Right Side + 5 Sandbag Deadlift + :30 Sec Sandbag Shoulder Hold Left Side + 5 Sandbag Deadlift @ 8/10 RPE
:30 Sec Sandbag Shoulder Hold Right Side + 5 Sandbag Deadlift + :30 Sec Sandbag Shoulder Hold Left Side + 5 Sandbag Deadlift @ 8/10 RPE
:30 Sec Sandbag Shoulder Hold Right Side + 5 Sandbag Deadlift + :30 Sec Sandbag Shoulder Hold Left Side + 5 Sandbag Deadlift @ 8/10 RPE
Successory:
3 Sets
:30 Sec Side Straight Arm Plank Right Side + 7 Side Plank Lifts Right Side + :30 Sec Side Straight Arm Plank Left Side + 7 Side Plank Lifts Left Side
Metcon
2 Sets
4 minute Row @RPE 7
-rest 2 minutes-
3 minute Row @RPE 7.5
-rest 90 seconds-
2 minute Row @RPE 8
-rest 1 minute-
1 minute Row @RPE 8.5
-rest 30 seconds-
*start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each “rep.” For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.
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