Strength
Back Squat (Work up to 90%, then 4min EMOM 1 rep @90%)
Build to 90% 6 x Every 90s, building each set 4,4,3,3,2,1
1RM Back Squat 1/1/18
– Beginner: 5 x 5, adding weight if form permits.
Intent: The goal today is to build to 90% of your current max (or a heavy 1). Once you’ve reached 90% we will perform an EMOM for 4 minutes to get in some volume with heavier loading and work on being smooth/efficient
1RM Back Squat 1/1/18
– Beginner: 5 x 5, adding weight if form permits.
Intent: The goal today is to build to 90% of your current max (or a heavy 1). Once you’ve reached 90% we will perform an EMOM for 4 minutes to get in some volume with heavier loading and work on being smooth/efficient
Metcon Prep
Every 2min for 5 Rounds
2x (Power Clean + Squat Clean)
Build to above metcon weight
2x (Power Clean + Squat Clean)
Build to above metcon weight
Metcon
“Times 3”
5min AMRAP
3 Squat Cleans (135, 95)
6 Burpees
– Rest 2:00 –
5min AMRAP
3 Power Cleans (135, 95)
6 Burpees
– Rest 2:00 –
5min AMRAP
3 Power Cleans
3 Squat Cleans
6 Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Beginner: Ask Coach for metcon suggestion
3 Squat Cleans (135, 95)
6 Burpees
– Rest 2:00 –
5min AMRAP
3 Power Cleans (135, 95)
6 Burpees
– Rest 2:00 –
5min AMRAP
3 Power Cleans
3 Squat Cleans
6 Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Beginner: Ask Coach for metcon suggestion
Intent: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It’s likely you will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effort
on the last two.
on the last two.
$ Out
1a) Bulgarian Split Squat: 3x6ea
1b) Stir the Pot: 3×10 reps each direction
1b) Stir the Pot: 3×10 reps each direction