3.10
Strength
15 minutes to complete Lat Raises and Hip Thrusts (superset). Spend 5 minutes on one set of each, giving enough rest before the next set. If registered for The Open, go lighter on these sets.
Bent Over Lateral Raises (3 Sets of 12)
While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.
Superset With
Weighted Hip Thrust (3 sets of 14)
Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Metcon (Time)
5 Rounds
200m Run
10 Pullups
20 Wallballs (20/14)
10 Toes to bar
200m Run
10 Pullups
20 Wallballs (20/14)
10 Toes to bar
TARGET SCORE
Target time: 15-17 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Arm fatigue may be unexpected but will build across rounds due to hands essentially being overhead for the last three movements of each round. Set the pace with the first round and see if you can stay within 10-20 seconds for the next 4 rounds.
Target time: 15-17 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Arm fatigue may be unexpected but will build across rounds due to hands essentially being overhead for the last three movements of each round. Set the pace with the first round and see if you can stay within 10-20 seconds for the next 4 rounds.
Open Athletes: Play it smart and maybe just switch the workout to a active recovery day.
Option:
8 rounds
200m Run
300m Row