 StrengthDeadlift Warm Up Sets 5@40%, 5@50%, 3@60% Working Sets 3@65% 3@75% +3@85% MetCon12min AMRAP: 8x Left Arm DB Push Press (50/35) 8x Right Arm DB Push Press 16x Alt. DB Step Ups (24/20inch) Notes: Grinding effort here. No need to try to keep a fast pace, stay moving for 12 minutes and keep rest at a minimum. Can you keep the DB moving and off the ground for the full 12mins? Scale necessary to try to achieve this. PostGood Mornings 3x12
Side Planks. Accumulate 2mins/side
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 StrengthShoulder Press Warm Up Sets 5@40%, 5@50%, 3@60% Working Sets 3@65% 3@75% 3+@85% MetCon.BUY IN: 1000m Row 2RFT: 15x Power Cleans (155/105) 25x Pull Ups CASH OUT: 1000m Row Notes: Grip WILL become a factor here so be sure break up both movements into sets if needed. PostBanded Straight Arm Lat Pulldowns 3x25
Arch Lifts 3x15  StrengthSQUAT Wk2 Warm Up Sets 5@40%, 5@50%, 3@60% Working Sets 3 @ 65% 3 @ 75% 3+ @85% MetCon3RFT: 15x Hang Power Snatches (75/55) 30x Wall Balls (20/14#) Notes: This one will get spicy quick! The weight on the bar doesn't seem like much but the rep scheme is enough to burn out the forearms. Going hot out the gate might not be ideal especially if you know you are going to burn out quick. Take short rests if needed and have a plan to cluster the hang power snatches together. Having multiple drops on the bar will definitely add up time. Post |
AuthorCoach Erin |
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