Wednesday, November 28, 2018

Today is about strength, Back Squat strength. Spend quality time here and don’t rush thru. Each of the warm-up lifts is an opportunity to prepare yourself for a great session. 3 sets of 3 lifts, increase your weight in each movement each set. Ramp-up is the real skill. You only have so many lifts each day before you run “out”. Quality time here ramping up properly is the key, but don’t jump up in weight too fast either…
 
MetCon today is about 10 min…
 
Warm-up:
  • 3×6 Good Morning Squat
  • 3×5 KB Pause Squat
  • 3×5 Box Squat
  • Ramp-up
 
 
Skill/Strength:
Back Squat
5×2 @ 95%
 
 
MetCon:
for time
RX
  • Bike cal. 20/15
  • 30 Box Jump 20/16
  • 20 K2E
  • 10 Power Snatch 115/78

Fitness/Recovery
  • 30 Box Step-up 20/16
  • 20 Leg Lift
  • 10 Deadlift 115/78
  • Bike cal. 20/15