Friday, August 2

Backing off total volume in this deload week. Building confidence and positioning with overhead skill work to start things out. Working the engine with two simple three-round couplets to follow. ACTIVATION 1 Round: 500 Meter Row 60 Single Unders 15 PVC Pass Throughs 1 Round: 300 Meter Row 40 High Single Unders 10 PVC Pass Throughs + 10 Slow PVC Overhead Squats 1 Round: 100 Meter Row 20 Double Unders 5 PVC Pass Throughs + 10 Slow Overhead Reverse Lunge Dumbbell Warmup Performed with 1 Light Dumbbell: 5 Romanian Deadlifts 5 Russian Swings 5 Hang Power Cleans 5 Strict Press 5 Overhead Reverse Lunges 5 Front Squats 5 Reps Each Side

Metcon (AMRAP - Rounds and Reps)

Alternating For 15 Minutes: Station A: 50' Handstand Walk Station B: 50' Single Arm Dumbbell Overhead Walking Lunge *Score - 50' HS Walk = 1 rep

MOVEMENT FOCUS Handstand Walks: Rotate the hands out slightly. This subtle rotation can increase wrist mobility and allow you to lean further forward. The better lean you have, the easier it is to successfully move forward down the floor. Dumbbell Overhead Lunge: Rotate the armpit forward with the elbow locked by the ear. This externally rotated position is the most stable position for the should to support the dumbell. SUBSTITUTIONS Handstand Walk 30-60 Second Nose to Wall Handstand Hold on Wall 2-3 Wall Walks Handstand Walk Toward the Wall (Start Close and Work Your Way Back)

Cool Whip (Time)

"COOL WHIP" 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees

Stimulus Completing two separate couplet workouts with no rest between Finish all three rounds of the calorie row and double unders before moving on to the dumbbell snatches and lateral dumbbell burpees Choose a double under variation that you can complete in less than 90 seconds Pick a dumbbell weight that you can complete in 1-2 sets per round if switching hands in the air Alternate hands every rep on the dumbbell and touch both heads of the bell to the floor Pass the feet over the top of the dumbbell in the burpee, taking off and landing with two feet Strategy In each couplet, we want to spend as much time moving as possible Adjust your pace on the row and the burpees (movement you won’t break up) to go for large sets on the double unders and dumbbell snatches (movements you would break up) If you are confident with going for big sets on the double unders and dumbbell snatches, you can afford to go a little faster on the row and burpees Aim for consistency of speed across the three rounds of each section Movement Focus Dumbbell Snatches: Just like on the dumbbell overhead walking lunge, look to finish each dumbbell snatch with a strong locked out punch of the elbows next to the ear

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