Fitness:
A. 5 Sets: alt every 1:30
A1. 5 Back Rack Split Squats (e side)
A2. 8 Landmine Lateral Rows
B. 3 Rounds: 4 min work / 1 min rest
12 alt 1x DB Step Ups (24/20")
10 2x DB Front Rack alt Lunges
12 1x DB Russian Swing
10 2x DB Hanging Reverse Lunge
12/8 Calorie Ski
Dumbbell: (22.5/15kg)
*Continue on where you finished after the rest
Performance:
A. Front Squat: 12 minutes to Set a new 3RM. Compare to 29/6/22
then 2s x 3r x 80% of today's 3RM
B. 3 Rounds: 4 min work / 1 min rest
6 DB Box Step Overs (24/20")
10 DB Front Rack alt Lunges
4 Devil Press
10 DB Hanging Reverse Lunge
Dumbbell: (22.5/15kg)
*Continue on where you finished after the rest
Sweat:
Week 2 of C2 Bike Progressions:
Prep:
5 min C2 Bike. Start at damper 0 and increase damper every minute, but maintain and constant 1000m pace (nose breathing only)
Main:
10 min C2 Bike @ 90-95% of 20 min average from Week 1 (for the final minute push to a max effort)
5 minute easy spin recovery
Repeat the previous 10 minutes
*If you didn't do the test last week, do it today.
Recovery:
5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)
Weightlifting:
(0 - 20 min)
Build to a quality complex: Mid Thigh Clean + Below Knee Clean + Clean
*All Squat Cleans. Dump the bar after the Below Knee. Go heavier than the 13/7/22
(20 - 30 min)
Push Press: Build to a heavy double.
(30 - 46 min)
Front Squat: 12 minutes to Set a new 3RM. Compare to 2/6/22
then 2s x 3r x 80% of today's 3RM.
*If you did this in class: get something done you missed from yesterday, or do Friday's Snatches.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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