THURSDAY
| Strength
7 Sets for load: 1 Squat clean + 1 Front squat + 1 Hang squat clean + 1 Front squat *Perform a new set every 1:30
Today’s lifting should see beginner and intermediate lifters perfecting the mechanics of the three movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day. |
| WOD
4 Sets for max reps: 1:00 Dual DB box step-overs 24/20” with 2×22.5/15kg 1:00 Wall-sit* 1:00 Ring dips 1:00 Dead hang* (no grips)
*Scored as 1 rep every 3 seconds: max score is 20 reps per minute
Rx+: Strict ring dips Active: 2×15/10kg, 20/16”, banded ring dips Lifestyle: Unweighted step-overs 20/16”, toe-assisted box dips
The workout should see conservative DB weights that allow continuous movement during box step-overs for 60+ seconds of work. Wall-sit and dead-hang options should allow repeatable sets of :20+ and ring dip options that allow sets of 5+ when fresh. |