StrengthSumo Deadlift -Build to a heavy triple @9RPE Met-ConFor Time:
Teams of Three: For Time: 3 Rounds Waterfall Style 400m Run 500m Row (two athletes working while other rests) Rest 3mins 8min AMRAP: 4x Devil's Press (50/35) 8x Box Jump Overs (24/20") (one athlete works while the other two rest) Notes: Begin the first part of the met-con with one athlete taking off for the run. When he/she returns they will move to the Rower and the second athlete can begin the run. When first athlete finishes Row he/she moves to the 'resting' station and other two athletes will move through in a similar waterfall style. During the 8min AMRAP one athlete will work all the way through the written work while both other athletes rest.
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StrengthStrict Press 3 Burnout sets @ 85% of 5RM test from 4 weeks ago. -A few weeks ago we did this but at 80%. Scaling up this week! Met-Con3RFT: 20x SA KB Snatch (24/16kg) 20x Sit-Ups 20x S/A KB Push Press 20x Alt. KB Step Back Goblet Lunges -20min Time Cap Post50ft OH Waiters Carry
3x/arm Met-Con4 Rounds for Reps: 1:00 Bike for Cals 1:00 Row for Cals 1:00 HS Walk 1:00 Dbl KB Russian Swings (16/12kg) 1:00 Rest Notes: At your own effort today with a conditioning piece that's a little on the longer side. Aim for perfect hinging mechanics during the swings and take time to work on HS Walks during fatigue. Post4 sets: Hanging Tuck Hold 3x :15-:20 BB HourPrimer
Take 10mins to work on lightweight snatches with a :02 Pause right below knee and a :02 Pause mid thigh Snatch: 3@60% 3@65% 3@70% 2@75% 3x1@80% Split Jerk from Rack 3@60% 3@65% 3@70% 2@75% 3x1@80% |
AuthorCoach Erin |