Friday 4/28/17:
W/U CONDITIONING:
6RFT:
30sec air bike
30sec active squat hold
additional w/u coach's choice
STRENGTH:
WEEK 1 DAY 5
tempo clean pulls: 3 sets
1 set: 10 sec to get to all positions on the way up and 10 seconds back down
Use a weight that is comfortable enough to maintain good form & technique
strict press: 3x10
Use a weight that is comfortable enough to maintain good form
make each set heavier
front squats: 3x5 at 60, 65, 70%
pause back squats: 3x5 at 60, 65, 70%.
NOTE: if you do not have an established 1RM, take this time to find it.
METCON:
5RFT:
5 pullups
10 wallballs 20/14
15/12 cals. bike or row
(EXTRA CREDIT: sub 5 pull-ups for 5 C2B or 3 muscle-ups)
POST WOD ACCESSORY:
100 push-ups
100 weighted sit ups
use weight on chest or behind head
(EXTRA CREDIT: gymnastics style push-ups & GHD sit-ups)
*DON'T FORGET* - Post results to comments.
