Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (8x3 Pause Front Squats @ 70%)

2 full second pause
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

We're starting back over for our new cycle.  65% should be light.  Focus on form and keep a nice wide base at the bottom.  The point is to control the descent, stay tight in the bottom with knees out and explode up as fast as possible.  Take another breathe at the top and repeat.

Metcon

Retcon (Time)

For Time:

Buy In:
30 WB 20#/14#
then
2RFT
20 Thrusters 95#/65#
20 T2B
then
Cash Out:
30 WB 20#/14#

Rx+
WB 30#/20#
Thrusters 115#/85#

Session #2

Gymnastics

Metcon (No Measure)

Core Work

L1
5x40 Sit Ups

L2
5x0:20 L-Sit Tuck

L3
5x0:30 L-Sit

L4
5x0:30 L-Sit on Rings

Bitch Work

Metcon (Time)

5 RFT

10 Seated DB Press
15 Push Ups

*You Pick the weight

 

Comment