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Components

Sumo Deadlift Against ...

Kneeling jump + box jump

Kiss the Sky

Banded Pull-Through

Settings

Workout

Kiss the Sky

– Strength: Today is the final week of our Sumo Deadlift work – +5% from last week. All sets should be fast, efficient, zero breakdown in form. Make sure you’re resetting on each rep – these are NOT done touch n go. – Metcon: Be prepared for the pain train on today’s Metcon. We are looking for 100% effort meaning don’t worry about redlining and go for broke. You should be able to complete ALL sets of Front Squats UB so go light if needed. We’ll rest 6 minutes then repeat. You’re welcome =)

Warm-up

*Grab Dumbells and boxes
3 Rounds BP Lower Complex:
5 RDLs
5 Bent over rows
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Step ups (each side) > Box jump
*no DBs for step ups
*switch from step ups to box jump after second round of warm-up
Rest 60s, add lightweight.

As athletes are building to their 50% go over the kneeling jump to box jump and scaling

Strength/Skill

B: Sumo Deadlift Against bands (3/7 x 3 @55%, every 60s.– reset on each rep – Base)

– reset on each rep
– Based off of 1RM Sumo Deadlift (no band)

C: Kneeling jump + box jump (1/6 x 3 (1 rep of each = 1 rep). Rest 60s.)

https://www.youtube.com/watch?v=YdKpRwTguX8

– L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

Metcon

D: Kiss the Sky (Time)

3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
Rest 6:00 + Repeat

RX+: 15 reps each (50,35)
L3: (45, 30)
L2: (35, 25)
L1: (10 Reps per movement) (30, 20)

*Score = 1st time

Extra Credit

E: Banded Pull-Through (4 x 25. Rest 60s.)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be

Whiteboard:

Thursday, July 18, 2019

Male Clients