141021 Tuesday – “Strength in Numbers”
The Plan D crew after this Saturday’s Plan D class workout. If you’re a No Limits member and are interested, read this article HERE to see if you are ready. We have built a Skill Division Guideline you can find HERE. You must be able to complete each task in the Novice category and all but one task in the Amateur category to join Plan D. If you meet the requirements email email@example.com for access.
Skill Practice Warm Up: None.
Workout: Push Press
6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)
Week 2, day 5 – same weight as singles on Friday. If you missed Friday you can add weight from the triples you did last week.
Superset: Split Squat w/ dumbbells
6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)
We are still doing the DB lunges, same way we did last week, same weight as Friday.
Metabolic Conditioning Workout: “Strength in Numbers” – As many rounds as possible in 8 minutes.
4 dumbell weighted pull ups (Advanced: 35lbs, Intermediate*: 20lbs, Novice: none or smallest band possible)
Scaling Guide: 6 – 10 rounds.
Scale-up option: Scale up to 45/30 lbs if you can.
Compare To: New Workout!
Optional ‘Cash Out’: 500m row, 50 hollow rocks, 500m row
‘Cash Out’s are OPTIONAL workouts that can be completed after class. If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).
These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).