A) STRENGTH
1) Front Squat: 1RM in 10 Sets. Rest 2:00
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits.
2) Warm-up for Metcon performing:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerk
*Build in weight
B) CONDITIONING
DT
5 RFT:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Push Jerk (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
16:00 Cap
C) EXTRA CREDIT
Banded Glute Bridges: 4 x 10. Rest 45s.
Then,
Foam Rolling Quads x 60s each
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Comments are closed.