C’est la vie
Warm Up/Mobility
Metcon
3 Sets
1 Minute easy to Moderate Cardio
5 Inchworms
5 Power Snatch (empty bar)
5 thrusters (empty bar)
3 Box Steps-ups (each side)
5 Kip to Swing + 1 Strict Pull Up
0:30 active bar hang
1 Minute easy to Moderate Cardio
5 Inchworms
5 Power Snatch (empty bar)
5 thrusters (empty bar)
3 Box Steps-ups (each side)
5 Kip to Swing + 1 Strict Pull Up
0:30 active bar hang
Warm-up
1 Set: (at workout pace)
3 burpees
3 power snatches (at workout weight)
3 box jumps (at workout height)
3 thrusters (at workout weight)
3 chest to bar pull ups
3 burpees
3 power snatches (at workout weight)
3 box jumps (at workout height)
3 thrusters (at workout weight)
3 chest to bar pull ups
Strength
Push Jerk + Split Jerk (Weight)
Power Clean + Clean (Various % Various reps)
from the ground perform the number of power clean and squat clean
(1+1) x 4 reps ~62% of PC
(1+1) x 3 reps ~ 75%
(1+1) x 2 reps ~81%. Touch and go!
(1+1) x 3 reps ~ 75%
(1+1) x 2 reps ~81%. Touch and go!
Metcon
Goal 100 Reps each Round
Scale down if less than 75 reps
Scale down if less than 75 reps
Metcon (3 Rounds for reps)
3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Power snatches (75/55)
1 Minute: Box jumps (24"/20")
1 Minute: Thrusters (75/55)
1 Minute: Chest-to-bar pull-ups
-Rest 1 Minute-
1 Minute: Burpees
1 Minute: Power snatches (75/55)
1 Minute: Box jumps (24"/20")
1 Minute: Thrusters (75/55)
1 Minute: Chest-to-bar pull-ups
-Rest 1 Minute-
Total Reps for 5 Movements each Round (3 Score boxes)
Finisher
Metcon
4 Rounds
50ft Right Arm Single Arm Overhead Carry (Moderate-Heavy)
50ft Right Arm Single Arm Farmer’s Carry (Moderate-Heavy)
50ft Left Arm Single Arm Overhead Carry (Moderate-Heavy)
50ft Left Arm Single Arm Farmer’s Carry (Moderate-Heavy)
50ft Right Arm Single Arm Overhead Carry (Moderate-Heavy)
50ft Right Arm Single Arm Farmer’s Carry (Moderate-Heavy)
50ft Left Arm Single Arm Overhead Carry (Moderate-Heavy)
50ft Left Arm Single Arm Farmer’s Carry (Moderate-Heavy)
Strength
Metcon (Weight)
Clean Deadlift to 1" off the ground (pause for 2 seconds), Clean Deadlift to Mid Thigh + Clean + Jerk:
– (1+1+1+1) x 2 sets
– (1+1+1) x 3 sets.
– (1+1+1+1) x 2 sets
– (1+1+1) x 3 sets.
Start at 75% of 1 RM Clean and jerk
build each set till 80=90%
build each set till 80=90%
Post Workout Mobility
1:00 Alternating Calf Stretch
1:00 Seal Stretch
1:00 Seal Stretch
– (2+1) x 2 sets @ 85-90% 1RM Jerk.