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Week 54 - Day 1:
Core-Con:
10:00 Of Work
6 Kneeling to Standing to Kneeling Reverse Lunges with 2x KB
10 Alternating Seated DB Arnold Presses
Strength:
Heavy Double Back Squat - Benchmark Number.
Metcon:
HI- Rise Roll-Up
For Time
1000m Row
30 SB Step-Ups
15 Push-Ups
20 SB Step-Ups
20 Push-Ups
10 Sandbag Step-Ups
30 Push-Ups
1000m Row
Day 2:
Warm-Up:
5 Rounds
100 Run
10 Heavy Russian KBS
:30 Active Bar Hang
Strength:
Sumo DL 5X5 @60% of Heaviest recorded deadlift.
Superset:
Double KB 5/Leg X5 Reverse Drop Lunges
Metcon:
Thin Line Fitness Standard
Tabata 1
Air Squats
Box Jumps
Tabata 2
Bag Slams
Sit-Ups
Tabata 3
Push-Ups
Reverse Lunges
Tabata 4
Sandbag Swings
Sandbag Deadlifts
Day 3:
Core-Con:
4 Sets for Quality
6/arm Alternating Seated Arnold Press off of Box @30x0
10 Rig Toe Touches
6/Arm Rope Rows @30x0
Strength:
Every :90 For 6 Rounds - 3 Hang Power Snatches- Aiming to increase through all sets. At minimum last set heavier than last week’.
Metcon:
“The Drag Rescue”
For Time
30 Sandbag Step-Ups
30m Reverse Sled Drags
500m Row
20 Sandbag Step-Ups
30m Reverse Sled Drag
500m Row
10 Sandbag Step-Ups
30m Reverse Sled Drag
500 Row
Weights- 185/135 RX