Strength
4 Sets of:
Dead-stop Deadlift x 5 @ 70-75%
Bulgarian Split Squats x 8/8
Rest as needed between supersets.
MetCon
“Run Forrest Run!”
3 Rounds For Time of:
400m Run
20 Kettlebell Swings 70/53
30 Sit Ups
Barbell
7 Sets of:
Hang Clean + Front Squat + 2 Jerk @ 50-70%
Rest as needed between sets.
3 Sets of:
Press x 10
3 Sets of:
GHD Sit Ups x 20
For the Strength portion today we are supersetting Dead-stop Deadlifts and Bulgarian Split Squats. This combination will strengthen your posterior chain as well as stabilize your LPHC (lumbar pelvic hip complex). Make sure you warm your hips up thoroughly before you start and I highly suggest dropping into the pigeon stretch for at least 30 seconds on each side after you finish the WOD.
The MetCon is a fairly quick 3 round workout. For those of you who are comfortable with big sets of GHD Sit Ups, challenge yourself and jump on the GHD. If you are not, don’t worry – you’ll still get great core work with 30 Ab Mat Sit Ups. The goal is to find a pace where you can come in from the Run and knock out the Kettlebell Swings and Sit Ups unbroken then go right out for your next Run. This doesn’t mean it has to be really fast, just smooth and consistent. This is a great opportunity to challenge yourself and keep the transition periods short.