bodygoals

Friday 25/1/2019

 Metcon

Some much needed LONG cardio. We haven't run in a while. Warm those leggies up good :)

Every 7min. X 5 Rounds:
Run 400m
500m Row
Round 1: 10 Power Clean and Jerks 50/35
Round 2: 8 Power Clean and Jerks 55/40
Round 3: 6 Power Clean and Jerks 60/45
Round 4: 4 Power Clean and Jerks 70/50
Round 5: 2 Power Clean and Jerks 80/55

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Wednesday 2/1/2019

Weightlifting

Back Squat (Week 2 of 4)

70% x 3
80% x 3
90% x max reps

*1 min. Plank Holds with a 20/10 kg+ plate on your back between sets.

Metcon

“Gnocchi”

For Time: (CAP: 15min.)
18-15-12-9-6
Thrusters
*15 TTB after each set

18 set: 45/30
15 set: 50/35
12 set: 60/45
 9 set: 62.5/47.5
 6 set: 65/50

If you have to scale try to choose something that allows you to add a little something each round. If 45/30 is spicy by itself, than maybe just stick to that the entire time.