 Met-ConTeams of 3:
For Time: 21x Dbl DB Rack Squats (50/35) 150ft Uneven DB Carry 21x Cal Bike/Row 15x Dbl DB Rack Squats 150ft Uneven Carry 15x Cal Bike/Row 9x Dbl DB Rack Squats 150ft Uneven Carry 9x Cal Bike/Row *One Partner at each station. Move onto the next station once all partners have finished.
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 StrengthStrict Press -Build to a 5RM MetConEMOM; 15mins
1.) HSPUs xME 2.) Sumo Deadlift High Pull (95/65) xME 3.) Double Unders x40 Notes: For the press reps must come to a FULL STOP for at least 1 second at front rack, no rebounding or bouncing. This is super hard to do but you will be stronger for it.  Strength3 rounds for quality: 12x DB shrugs w/ 2 count pause at top. 12x alt renegade rows w/ 2 count pause at top 6x front foot elevated split squats / side w/ 3 sec negative Notes: Front foot for the split squats will be placed on a 45lb plate MetCon15mins for Quality 500m Row/1000m Bike 16x Sit-Ups 8x Banded Hamstring Pull-Downs / side Notes: For Quality today. Have a challenging but consistent pace on bike/row. You can choose bike or row here, or even switch between. Control the banded hamstring pull down both on the way up and down. At least 2 seconds on both the way up and way down for those. PostGoblet Banded Lateral Walk 3x15/direction Barbell HourPrimer:
-Tall Jerk 3x3 @ 30-35% of 1RM Clean and Jerk Clean and Jerk: 2@60% 2@65% 2@70% 1@75% 1@80% 1@85% Front Squat: 5@60% 4@70% 4@75% 2@80% 3x1@85% |
AuthorCoach Erin |
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