Strength
Split Jerk
– 1RM Coach Call EMOM 2: 4,4,3,3,2,2,1,1..
– Try to beat your current max by 5#
– From the rack
– Beginner: 10 x 3 focusing on technique
– From the rack
– Beginner: 10 x 3 focusing on technique
Intent: Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to drop weight from overhead once you’ve worked up to heavier weights
Metcon
“Greenhouse”
Every 5:00 x 5 Sets
400 Meter Run
15 STOH (135,95)
15 C2B
*Score = split from set #3
Rx:(5 Sets) (12 Reps each) (Pull-ups)
L3: (115,75) (12 STOH, 8 PU)
L2: (95,65) (12 BA PU p/r)
L1: (65,35 Push Press) (12 Ring Rows p/r)
*Alternate Rx+/Rx Options
400m Run = 400m Row, 90s Bike or Ski Erg
400 Meter Run
15 STOH (135,95)
15 C2B
*Score = split from set #3
Rx:(5 Sets) (12 Reps each) (Pull-ups)
L3: (115,75) (12 STOH, 8 PU)
L2: (95,65) (12 BA PU p/r)
L1: (65,35 Push Press) (12 Ring Rows p/r)
*Alternate Rx+/Rx Options
400m Run = 400m Row, 90s Bike or Ski Erg
Intent: Today we are trying to maintain 75% effort for all 4 sets which means that our run pace should be sustainable and break pull-ups/ST0H into 2 sets with goal the of being efficient with each. Record all your splits for your notes, but score will be your 3rd set today.
$ Out
3 Rounds of:
15 KB JM Presses
12 KB Hammer Curls
30 Landmine Rotations (total)
15 KB JM Presses
12 KB Hammer Curls
30 Landmine Rotations (total)