 MetCon24min AMRAP:
5x Strict Pull-Ups 400m Run 30x S/A DB Hang Clean & Jerks (50/35) 20x Single DB Step Overs (24/20") (50/35) Notes: Running, DB work, and strict gymnastics. If you do not have strict pull-ups choose a challenging pulling variation to aid in your pull-up progression.
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 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  StrengthPRESS Wk1 Warm Up Sets 5@40% 5@50% WORKING SETS 5@60% 5@70% +5@80% MetCon3min AMRAP:
20 Calorie Row 30 SA DB Push Press (50/35) 20 Box Jump Overs 30 C2B Pull Ups 20 Alt. DB Hang Snatches (50/35) REST 3:00 3min AMRAP: 20 Calorie Row 30 SA DB Push Press (50/35) 20 Box Jump Overs 30 C2B Pull Ups 20 Alt. DB Hang Snatches (50/35) REST 3:00 For Time: 20 Calorie Row 30 SA DB Push Press (50/35) 20 Box Jump Overs 30 C2B Pull Ups 20 Alt. DB Hang Snatches (50/35) |
AuthorCoach Erin |
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