Friday: 111717 (2-5)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Clean + Jerk: 80%x(1+1)x5-10

ME Upper:
Back Squat: Find 1RM

MetCon:
3 RFT:

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Friday: 111017 (1-5)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Clean + Jerk: 75%x(1+1)x10

ME Upper:
Box Squat: Find 1RM

MetCon:
3 RFT:

400m Run
Barbell Pushup
Pendlay Row

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Monday: 102317 (1-6)


Warm-up:

Warm-up:
10 Minute Easy Row
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
5 RFT:

Weightlifting: 3 Clean + Jerk (185/95#)
Monostructural: 500m Row

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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Row

Saturday: 140816 (1-6)


Olympic Weightlifting: 3×3 (1 Top Set)
Snatch: (#)
Clean + Jerk (1+1): (#)

Assistance A: Pick One (2-4 sets of 2-15 reps) (SS/Plyo Exercise)
Front Squat: (#)
High Bar Squat: (#)
Paused Squat (Back or Front): (#)
Speed Squat (Bands or Chains): (#)

Assistance B: Pick One (2-4 sets of 2-15 reps)
Arched-Back Good Morning: (#)
Romanian Deadlift: (#)
Stiff-Legged Deadlift: (#)
Deficit Deadlift: (#)
Rack Pull: (#)
Speed Pull (Bands or Chains): (#) (SS/Plyo Exercise)

Conditioning:
3 Mile Slow Run.

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