Monday 29 April 2024 – 2G 60 minutes
ESP day today – a bit of everything! Timed movements on the floor for first and third block. Love the cleans to neutral grip thrusters but they are hell hard.
Tread Block 1
- 30 sec base to push
- 30 sec push
- 30 sec push to AO
- 1 min base
- 45 sec base to push
- 45 sec push
- 45 sec push to AO
- 1 min base
- 1 min base to push
- 1 min push
- 1 min push to AO
- 1 min base
- 45 sec AO
Tread Block 2 – 6 minutes
- 6 min tread for time starting at 1% (PW 3%+) and adding 1% every 150m (0.1 miles) (75m / 0.05 miles if PW)
- Check highest incline
Tread Block 3
- 30 sec AO
- 45 sec WR
- 45 sec AO
- 45 sec WR
- 1 min AO
Floor Block 1 – work & active recovery
- 30 sec of goblet lateral lunge to cross back lunge (L)
- 30 sec of goblet lateral lunge to cross back lunge (R)
- 30 sec of hip hinge swing
- 1 min of walkout to knee hand release push up
- 45 sec of goblet lateral lunge to cross back lunge (L)
- 45 sec of goblet lateral lunge to cross back lunge (R)
- 45 sec of hip hinge swing
- 1 min of walkout to knee hand release push up
- 1 min of goblet lateral lunge to cross back lunge (L)
- 1 min of goblet lateral lunge to cross back lunge (R)
- 1 min of hip hinge swing
- 1 min of walkout to knee hand release push up
- 45 sec of bear plank switch alt low row
Floor Block 2 – 6 minutes back to back
- 10 total x alt step back row
- 10 x hammer curl to eccentric bicep curl
- 100m push row (20 – 22 strokes / minute)
Floor Block 3 – work & rest
- 30 sec of clean to neutral grip thruster (check and count reps)
- 45 sec recovery
- 45 sec of clean to neutral grip thruster (check and count reps)
- 45 sec recovery
- 1 min of clean to neutral grip thruster (check and count reps)