Saturday, May 25th
Warm-up
Warm-up
A. Row or bike
3 minutes
30 seconds @easy
20 seconds @mod
10 seconds @hard
3 minutes
30 seconds @easy
20 seconds @mod
10 seconds @hard
B. Mobility
Banded lat stretch (PNF)
5 repetitions/side
Hold the contraction for 10 seconds
Rotation+ Hold the stretch for 5-10 seconds
C. Drills:
5 Elbows rotations
5 High pull + elbows rotations + front squat
5 hang muscle cleans + front squat
5 power cleans with pause above the knees + front squat
5 squat cleans
Weightlifting
Clean (5 x 1+1)
Clean (1 power + 1 squat) @ 60-65%
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15 minutes
run 400m
6 wall climbs
Row 500m
6 strict muscle ups
run 400m
6 wall climbs
Row 500m
6 strict muscle ups
Comp
Conditioning
Metcon (6 Rounds for reps)
6 x 250m row
rest 1 minute between efforts
rest 1 minute between efforts
Weightlifting
Snatch (5 x 2)
Snatch (1 power 1 squat) @ 60-65%
Weightlifting
Metcon (Weight)
Bulgarian split squat
5 x 4/leg @ moderate weight (holding DBs)
5 x 4/leg @ moderate weight (holding DBs)
Accessory
Metcon
4 sets
10 Bent over reverse fly @controlled
100’ Double KB farmer carry @heavy
rest as needed between sets
10 Bent over reverse fly @controlled
100’ Double KB farmer carry @heavy
rest as needed between sets
Post chain
Metcon
Tall kneeling D-ball hold (hugging)
4 x 60 seconds
rest 60 seconds between sets
4 x 60 seconds
rest 60 seconds between sets