Saturday, July 20

July 24, 2019

 

Finishing out Week #3 in "Sled Dog".

3 Parts to our Saturday:
1.Conditioning, with two options: Team or individual.
2. Barbell Conditioning
3. Midline

ACTIVATION
2:00 Assault Bike (Light Pace)
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups

1:30 Assault Bike (Moderate Pace)
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch

1:00 Assault Bike (Fast Pace)
Into 2 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog
All with an empty barbell.

We Work (Team) (Time)

Teams of 3
4 Rounds, with a 40:00 Time Cap:

800m Team Odd Object Carry
60 Deadlifts
60 Front Squats
60 Push Jerks
800m Team Odd Object Carry
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Team Odd Object Carry
40 Deadlifts
40 Front Squats
40 Push Jerks
800m Team Odd Object Carry
30 Deadlifts
30 Front Squats
30 Push Jerks

1st Round (60's) 115/85 lb
2nd Round (50's) - 135/85 lb
3rd Round (40's) - 155/105 lb
4th Round (30's) - 175/125 lb

We Work (idividual) (Time)

4 Rounds:
200m Odd Object Carry
200m Run
15 Deadlifts
12 Front Squats
9 Push Jerks

1st Round - 115/85 lb
2nd Round - 135/85 lb
3rd Round - 155/105 lb
4th Round - 175/125 lb

**EXTRA**

Metcon (Time)

5 Rounds:
5 Power Cleans (185/120)
5 Bench Press (185/115)

The sticky spot will be the bench press for most athletes. Here, we are looking for a barbell load that we can cycle for 8+ reps, when completely fresh. Breaking up the first set is not wrong, but if we are breaking twice, let's reduce the load some.

Metcon (AMRAP - Rounds)

5 Rounds, Not for Time:
1:00 Assault Bike (recovery pace)
15 GHD Sit-Ups
1:00 Assault Bike (recovery pace)
15 Glute Bridges

A recovery pace, and a chance to work in some volume on the midline. Athlete's choice to load the glute bridges, or the elevate the feet onto a bench with our back to the ground to use our bodyweight.

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