Tuesday, April 12
“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill
Strength (all athletes)
Alt EMOM 18 mins: Tempo Push-ups, Suitcase + Waiters Carries, and Strict Toes-to-bars
Every 1:30 for 18 mins, alternating between:
15 Tempo Push-ups @1111
Suitcase + Waiters Carry, pick load, R+L 60 m
Suitcase + Waiters Carry, pick load, L+R 60 m
8 Strict Toes-to-bars (knee raises) @2111
Suitcase + Waiters Carry- hold a heavy dumbbell or kettlebell at side in suitcase carry and a lighter dumbbell/kettlebell overhead in waiters carry
WOD
4 rounds for time of:
Run, 400 m
12 Alternating Farmers Carry Lunges, pick load
12 Kettlebell Front Rack Squats, pick load
Kettlebell Front Rack Squats or Kettlebell Goblet Squats
Rebuild Option
4 RFQ
12 Alt. Farmer Carry Lunges @2111
:45/each side plank
12 KB Front Rack Squat @3111
:30 hollow hold
XT Strength
Split Jerk : 5-5-3-3-3-1-1-1-1
Split Jerk 5-5-3-3-3-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Complex: Pause Deadlifts and Deadlifts : 1-1-1
· 1x [ 5 Pause Deadlifts + 5 Deadlifts ]
· 1x [ 5 Pause Deadlifts + 5 Deadlifts ]
· 1x [ 5 Pause Deadlifts + 5 Deadlifts ]
· Use the heaviest weight you can for each set. Rest as needed between sets.
· 55-65% 1RM Deadlift
· On the pause deadlifts, pause for 1-2 full secs at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip, and perform the next lift. The focus should be on perfect position and control– adjust the loads as needed to maintain that focus. After completing the 5 reps with the pause, perform 5 deadlifts at a tempo of your choosing.
3 RFQ
25 Abmat Sit-Ups
15 Weighted Squat Jumps