Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (8x3 Pause squat @ 75%)

2 full second pause on 1st rep, + 2 regular squats

set 1 @ 0:00
set 2 @ 1:30
set 3 @ 3:00
set 4 @ 4:30
set 5 @ 6:00
set 6 @ 7:30
set 7 @ 9:00
set 8 @ 10:30

75% is starting to get in the moderate to heavy range without the pause.  So during your first rep you need to stay tight and keep a nice wide base.

Metcon

Metcon (Time)

3RFT
12 min cap

Run 200m
10 Thrusters 95#/65#
10 Pull Ups

Rx+
115#/85#
C2B

Session #2

Gymnastics

Seated DB Press (5x8)

Sit with a vetical torso and legs straight in front.

Pick a weight that the 8th rep is a challenge to finish.    This is accessory work for HSPU's.

Bitch Work

12 EMOM
min 1 - 15 Russian Swings 70#/53#
min 2 - 15 Slam Balls 30#/20#

 

 

Comment