Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (3 reps Every 90 sec @ 80% across)

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
5-7 min to warm up to 80%.  8 sets across.  We know we're using the same percentage but we're decreasing the rest and going up in sets.This is going to go fast.  Get your barbell and weights and get to work.
When Squatting you get 1 breath at the top and then MUST go back down.  The weight is getting heavy now so you need to focus on keep a strong core and keeping your chest up.

Metcon

Metcon (Time)

5 AMRAP

15 KB/DB Lunges 53#/35#
10 Goblet Squats 53#/35#
50' Plate Push 25#/15#
Rest 2 min
Repeat 1x

Rx+
KB 70#/53#

Session #2

Gymnastics

Strict Pull Ups (3x4, 3x3 @ same # as last week)

Pronated Grip Pull Ups

All 6 sets should be at your 5 RM.  This shouldn't be too hard for the first couple sets but will get worse as you go.

Bitch Work

Metcon (7 Rounds for time)

1 time through
1500m moderate pace
500m hard pace
1000m moderate pace
500m hard pace
750m moderate pace
500m hard pace
500m easy pace

All moderate pace rows should be at the same pace and should be something that's uncomfortable but not impossible.
All hard pace rows should be exactly that, hard and uncomfortable but not redline.

 

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