3 Push Press + 2 Push Jerk + 1 Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
5 rounds for time of:
Run, 200 m
15 Kettlebell Sumo Deadlift High-pulls, 70/53 lbs
20 AbMat Sit-ups
GENERAL
Are you able to push it on the run, move right into the next
movement and keep each round at a similar time domain? The run will elevate the heart initially but keep the focus on the legs for the sumo deadlift high pulls. The sit-ups will be an “active recovery.” Push it real good!
Today’s goal is to see how quickly we can accomplish the given work in the least amount of time. The challenge of today’s movement ensemble is the
200m run …. how committed are you to push your threshold on that run?! This will either help or hurt your overall time. Right after the run, you’re immediately
on to the kettlebell for 15 sumo deadlift high pulls, topping it all off with 20 sit-ups. This should be the easy but speedy movement!
The run should be a pace that you are able to maintain and keep between :50-1:00 for all 5 rounds. The KB SDHP will take less than :30, finishing with sit-ups what will take around 1:00 or less to move through. The intention behind today’s workout is to make you question your run pace and see if you can always keep moving from one movement to the next!
STIMULUS
Moderate time frame that consists of monostructural, weightlifting, and bodyweight movements. The overall volume adds up quickly and will end on a
high note. Your fitter athletes will be able to kick things off between 2:15-2:30, per round. The loading should allow for all 15 KB SDHP to be completed unbroken, for all five rounds. Breathing will be high but the legs can do the
majority of the work during the sumo deadlift high pulls; the sit-ups will provide a sense of “recovery” where athletes can focus on their breathing.
MOVEMENT ADJUSTMENTS…
Run — Assault bike 500m
KB SDHP — Eliminate the high pull and perform KB sumo deadlifts; or perform upright rows if the hinge is the problem
area.
Sit-Ups — :45-1:00 plank hold in place of the sit-ups
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