Session #1

Warm-up

Coaches Choice

Weightlifting

Pause Back Squat (Every 90 sec 3 reps)

This should be a short pause, only 1-2 seconds.  You can build over the sets but stay light.

Go down and pause for 1 sec and then explode up.  The point is to be fast and explosive.  Once you lose that speed you've lost the point of the exercise.  stay light and fast.
*Try and do all the same weight from last week

Metcon

Metcon (Time)

For Time

500m Row
40 KB Swings 53#/35#
30 WallBalls 20#/14#
20 Sit Ups
100 DU
20 Sit Ups
30 WallBalls
40 KB Swings
500m Row

Rx+
KBS - 70#/53#
WB - 30#/20#
HSPU

Try and keep and even pace through out.  The goal is to do everything in as big of sets as possible.  Pushing outside your comfort zone is how you get better and grow as an athlete.

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