Week 3. Deload is coming. . .
Competition Class
Strength
E2M10M
CLASS
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E2M10M
2 Back Squats (up 5# from last week's 3s)
+ 7 Push Ups (#rings, rings, deficit, tempo, flat, box, etc)
For time:
120 KBS
**EMOM 10 Jumping Lunges
Rx = 53/35
Rx+ = 72/53
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SKILLS & DRILLS
3 Rounds:
5 Ring Swings
4 Kip Transitions w/ feet on box
15s hold @ bottom of dip
15s hold @ top of dip
5 Rounds
L1: 3 Negative MU (low rings, feet lightly on ground if needed)
L2: 4 Strict tempo RD 2/2/2/2 + negative MU
L3: 3 Strict MU + 4 Strict Tempo RD 2/2/2/2 + 2 Transitions + 1 Negative MU
E2M10M
3 Position Snatch
work to technical max for the day
5min EMOM 1 Snatch @ 3-pos max
EXTRA STRENGTH & CONDITIONING - spread evenly over the week
UPPER BODY STRENGTH
A.
10min EMOM. odds: 8 DB Bench Press, evens: 3 chin ups (C2B hold 3sec)
B.
10min EMOM. odds: 8 alternating DB neutral grip strict press in a L-sit (top-to-top, meaning start with both DBs overhead and alternate returning overhead), evens: 6 tempo ring rows (2/2/2/2)
C.
3 Giant Sets
2 Conan's (start piked off a box in handstand, walk around the box clockwise, then counterclockwise)
5 Strict Ring Dips
10 Pull-ups (strict, banded if needed)
LOWER BODY STRENGTH
A.
E2M10M - 20sec OHS (start @ 60% 1RM, 10sec descent, 10sec hold. Aim to move hands in 1 thumb width per round)
B.
E2M10M - 2 bottom to bottom front squats (start in rack at bottom position, stand up with bar, return to the bottom, hold for 3 seconds, repeat)
C.
4sets - 6 DB/KB front rack alternating reverse lunges from 8-12
CONDITIONING
A.
Reverse Tabata Assault Bike
10sec work, 20sec rest x 8 rounds
B.
Hold 400/300 watts on the Assault Bike for as long as possible
C.
E3M24M
Run 400m
