Workout Intent: We are going to change up the format from what it has been of weightlifting Wednesday, and move it to Tuesdays for this block of training. Today we’re going to focus more on building lower body strength and midline stability. For the strength make the focus be technique and speed under the bar. On the front squats make sure you stay with the tempo and focus on position and form throughout the entire set. On the conditioning portion choose a weight that is going to challenge you throughout the step ups and lunges but your still able to complete the sets unbroken.
Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 5 Sets:
B) 4 Sets:
Skill: |
WOD: |
3 Sets:
|
Additional: |
|
Performance
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 5 Sets: (Every 90 Seconds)
B) 4 Sets:
Skill: |
WOD: |
3 Sets:
|
Additional: |
|
Competition
Strength/Skill: |
Warm up:
2 Sets:
Strength: A) 5 Sets: (Every 90 Seconds)
B) 4 Sets:
C) 4 Sets:
D) 1 Set:
E) 3 Sets:
Skill: |
WOD: |
Gymnastics Skill:
8 Sets: A) Duck Squats with medball x 20 seconds on/10 seconds off B) L-Hang from Bar x 10 seconds on/20 seconds off |
Additional: |
|