Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (3 reps Every 90 sec for 7 sets)

75% - 0:00
75% - 1:30
80% - 3:00
80% - 4:30
85% - 6:00
90% - 7:30
90%+ - 9:00
5-7 min to warm up to 75%  for 7 ascending sets.  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)

Cash In:
75 DU/ 150 SU
then,

21-15-9

Thrusters 95#/65#
Deadlifts 95#/65#

Rx+
115#/85#

Session #2

Gymnastics

Strict Pull Ups (10 EMOM 3 pull ups )

Pronated Grip Pull Ups

All 10 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

Triathlon (Time)

1000m Ski Erg
50 Cal on bike
500m row

 

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