Box Brief:
• Ardmore Endurance Challenge Starts 5.15
• Wellness Week 5.17
Strength
Deadlift (5×5 TNG, building to a heavy)
100% Coach call, every 2min
Intent: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max.
Intent: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max.
Metcon Prep
Ever 2min for 3 Rounds
5 DB Power Cleans
5 DB Thrusters
Building to Metcon weight
5 DB Power Cleans
5 DB Thrusters
Building to Metcon weight
Metcon
“Freshmen”
45 DB Power Cleans
45 DB Thrusters
45 DB Power Cleans
Rx+: (50,35)
Rx: (45,25)
L2: (35,25)
L1: (25,15)
45 DB Thrusters
45 DB Power Cleans
Rx+: (50,35)
Rx: (45,25)
L2: (35,25)
L1: (25,15)
Intent: Be careful with pacing with this one as it will be easy to go out too fast and incur long bouts of unplanned rest. Pacing should be around 80-85%. Choose a weight that you can do 5-7 reps at a time with.
Finisher
1a) Frog Pump 3x 5
1b) KB Squat + Lowering: 3×8
1b) KB Squat + Lowering: 3×8