201214
Warm-up
Warm-up
3 rounds, not for time of:
7 good mornings, empty barbell
7 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell
7 good mornings, empty barbell
7 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell
Metcon Rx
Clean and Jerk (1-1-1-1-1-1-1)
Metcon Scaled
Power clean + front squat + push press (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
7x(1+1+1)
Compare to 08.25.2020.
No Equipment Workout
Metcon
10 rounds of:
max rep Broad Jumps, 30 secs
Rest 1 min
max rep Broad Jumps, 30 secs
Rest 1 min
After Party
Metcon (Time)
5 rounds for time of:
50 Double Unders
10 Push Press, 95/65 lbs
50 Double Unders
10 Push Press, 95/65 lbs
Cool Down
Warm-up
Foam Roller (back, lats, etc.)
Lacrosse Ball Trap Stretch
1-2 mins per side.
Hamstring Stretch
Hold 1-2 mins per side.
Use the heaviest weight you can for each set.
Rest as needed between sets.
Super Fitness Robot load:
90% or more of your 1RM.
More Likely load:
75% or more of your 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results. For more scaling options and modifications research