Session #1

 

Warm-up

Coaches Choice

 

Weightlifting

If you were not here last week and don't have a 5RM then use 85% for the first 2 sets and then go up to 88% for your next 2 sets then add weight according to your comfort level.

 

Back Squat

Still going off of recent 5RM

(2x5 @ 90% of recent 5 RM)

(2x5 @ 95% of recent 5 RM)

(1x5 @ 100% of recent 5 RM)

Metcon

 

In Teams of Two

 

5 Rounds
50 Pistols
7 MU
10 Hang Power Cleans 175#/120#

 

Accessory Work

 

Glute Ham Med Ball Pulls (3x10)

Feet on a med ball and pull your feet towards your but, using the med ball as leverage.

 

Session #2

 

Gymnastics

 

Handstand Push-ups (5 sets (see below))

1x90%
rest 90 sec
1x80%
rest 75 sec
1x70%
rest 60 sec
1x60%
rest 45 sec
1x50%
rest 30 sec

 

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