Monday 5/10
Warm Up/Mobility
Warm-up
Quad Smash
Hamstring Smash
Hamstring Smash
5 Tempo Front Squats w/ Empty Barbell (3,2,0,1)
2 sets
3 Pull-Up
6 push ups
9 air squats
100 m Run
w/20lb/14lb vest
Strength
Metcon (Weight)
In the hole Front Squat
6×2
Building in sets to 1 RM Clean
Metcon
Metcon (3 Rounds for reps)
10 Minute AMRAP
200m Run
10 Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats
*All with 20lb/14lb Vest.
200m Run
10 Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats
*All with 20lb/14lb Vest.
Finisher
Metcon
3 sets
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
Strength
Metcon (Weight)
Snatch Deadlift to Mid Thigh + High Pull (From the ground) + Snatch:
– (1+1+1) @ 65% 1RM Snatch
– (1+1+1) @ 70% 1RM Snatch
– (1+1+1) @ 75% 1RM Snatch
*Rest 2 minutes between sets *
– (1+1+1) @ 65% 1RM Snatch
– (1+1+1) @ 70% 1RM Snatch
– (1+1+1) @ 75% 1RM Snatch
*Rest 2 minutes between sets *
Metcon (Weight)
Snatch High Pull + Snatch:
– (1+1) @ 80-85% 1RM Snatch
– (1+1) @ 80-85% 1RM Snatch
Deficit Snatch-grip Deadlift (5×3)
perform the prescribed number of Snatch-grip (wide grip) Deadlift from risers (i.e. 45# plates)
95% of Best Snatch
Post Workout Mobility
1:00 per side Couch Stretch
2:00 Downward dog to Upward Dog
2:00 Downward dog to Upward Dog
Stand up Squat as perform reps as prescribed