Monday, April 29, 2019 (Metcon Deload Week 1 of 1) Weightlifting Part 1 Every 3.5 Minutes for 6 Rounds 1 Clean 1 Mid Hang Clean 1 Jerk Begin @ 70% of Max Clean & Jerk & Increase a Heavy Max for the Day Front Squat 1 x 6 Reps @ 65% 1 x 6 Reps … Read more
Metcon Deload Week 1 of 1 Weightlifting Part 1 Every 3.5 Minutes for 6 Rounds 1 Clean 1 Mid Hang Clean 1 Jerk Begin @ 70% of Max Clean & Jerk & Increase a Heavy Max for the Day Part 2 1 Clean & Jerk 1 x 2 Reps @ 80% 1 x 2 Reps … Read more
Saturday, April 27, 2019 Conditioning* 6 Continues Sets of: 100m Sled Push** + 400 Meter Run -into- 5 Continuous Sets of: 20/16 Calorie Bike + 30 Air Squats *Use a 25/20 lb weight vest if available. **Use a moderate to heavy weight that allows you to do the 100m unbroken. ***Move at a constant and … Read more
Week 6 of 6: Saturday Strength Weighted Back Extensions 5 x 5 Reps Weighted GHD Sit-ups 5 x 10 Reps Conditioning* 6 Continues Sets of: 100m Sled Push** + 400 Meter Run -into- 5 Continuous Sets of: 20/16 Calorie Bike + 30 Air Squats *Use a 25/20 lb weight vest if available. **Use a moderate … Read more
Friday, April 26, 2019 Weightlifting 1 Clean & Jerk 1 x 3 Reps @ 78% 1 x 2 Reps @ 80% 1 x 1 Rep @ 83% 3 x 1 Rep @ 85% % Based Off Max Clean & Jerk Conditioning For Time 21 toes-to-bar 21 wall balls (20/14) 21 pull-ups 21 dumbbell goblet lunges, … Read more
Week 6 of 6: Friday Weightlifting 1 Clean & Jerk 1 x 3 Reps @ 78% 1 x 2 Reps @ 80% 1 x 1 Rep @ 83% 3 x 1 Rep @ 85% % Based Off Max Clean & Jerk Strength Clean Pulls 5 x 4 Reps @ 100% of Max Clean & Jerk … Read more