Daily Workout – Mon, Mar 13
Metcon
Complete 2 sets of:
2 mins cardio machine of your choice (run, row or bike)
2 mins Spiderman Lunges to Thoracic Rotations
2 mins Down Ups + Step Up and Over with Step Down
Metcon
Every 5 mins for 25 mins:
400m Run or 600/500m Row or 35/28 Cal Assault Bike
25 Box Jump Overs (24/20)
Shoulder Press (In a 12 min window complete 4 sets of:
10-10-8-8(-1) Shoulder Press
Rest 30 secs
15 Weighted DB Anchored Sit Ups
Rest 1 min)
10-10-8-8(-1) Shoulder Press
Rest 30 secs
15 Weighted DB Anchored Sit Ups
Rest 1 min)
The focus here is on the Shoulder Press. Try to match or best your weight from last week.
Optional Extra Work
Power Clean Warm Up
2 sets of:
5 Hang Muscle Cleans + 5 Muscle Cleans + 5 Front Squats
2 sets of:
5 Strict press + 5 Push Press
EMOM x 12 mins:
Mins 1-4: 3 Power Clean & Jerks at 70%
Mins 5-8: 2 Squat Clean & Jerks at 75%
Mins 9-12: 2 Squat Clean & Jerks at 80%
EMOM x 5 mins:
2 Clean Pulls at 105%
Complete the following sets of Back Squat:
4-4-3-3-2-2
(70-75-80-85-87-87.5%)
The focus today is on the cardio piece. Try to maintain a pace that you can hold throughout the 5 sets. But push yourself. Should be between a 3-4 min work interval for athletes.