Monday, February 4, 2019

Warm-up:

  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 Barbell Curl
  • 3×5 Hang Muscle Snatch
  • Ramp-up

 

 

Skill/Strength:
Jerk – 5×2 @ HAP

 

 

MetCon:

10 min Max cal
RX 135/93
3 rds. of

  • 12 Deadlift
  • 9 Power Clean
  • 6 HSPU

then in time remaining
max cal. Row/Bike


Fitness/Recovery

12 DB Cluster 25/15
9 Slam Ball 30/20

then in time remaining
max cal. Row/Bike

 

 

Powerlifting:
Cycle 2 – Week 1
Max Effort Lower Body

  • Rack DL – 1RM
  • Glute Ham Raises – 4 x 5
  • Goodmorning – 4 x 8
  • Banded Leg Curls – 100 ea. Leg
  • Leg Lifts – 100 ea.

Saturday, February 2, 2019

MetCon:
teams of 2
only 1 athlete working at a time
each athlete must complete movement before moving on

15 min. AMRAP

  • 20 DU
  • 5 Burpee
  • 10 SDHP 95/63
  • 5 Pull-up

3 min. Rest

15 min. AMRAP

  • 15/10 cal Bike/Rower
  • 5 Strict T2B
  • 15 KB Squat 53/35
  • 5 HR Push-up