Monday 7/1/2019

Weightlifting

Back Squat

Every 4min. x 4 Rounds:
500m Row
5 Back Squats (% of 1RM)

Round 1.) 5 x 40%
Round 2.) 5 x 50%
Round 3.) 5 x 60%
Round 4.) 5 x 60%

*Hit the row at like 80-85% and get the squats done as fast you can with PERFECT form. Time is not a factor on this, but you do want enough time left to be able to repeat the same time on the row

*Share a rack with someone who lifts close to the same and change the weights out quick. Shouldn't be an issue. If you're a badass OR your #s are low enough, you can clean it off the ground.

Metcon

Metcon (AMRAP - Reps)

15min. AMRAP:
10 Burpees
5 Thrusters 45/30 kg
10 Pull-Ups
5 Thrusters

*Every 2 Rounds add 10/5 kg to the bar.

Round 1: 45/30
Round 2: 45/30
Round 3: 55/35
Round 4: 55/35
Round 5: 65/40
Round 6: 65/40
... And so on....Scaled: Leave it at 45/30 the whole time.