201002
Warm-up
Warm-up
400m run followed by…
3 rounds, not for time of:
5 good mornings, empty barbell
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell
Metcon Rx
Clean and Jerk (2-2-2-2-2-2-2)
Metcon Scaled
Power Clean + Push Press (2-2-2-2-2-2-2)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
No Equipment Workout
Metcon
5 rounds for max reps of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs
Cool Down
Warm-up
Hamstring Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch
1-2 mins per side.
Front Rack Stretch (pvc)
1 min per side.
Rest as needed between sets.
*3 sec pause at the bottom of the jerk.
Super Fitness Robot load:
85% or higher of 1RM.
More Likely load:
(consider scaling if this seems unrealistic)
70% or higher of 1RM.
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.