Monday 19, August 2013

Skill:

Toes to bar
Mon-Wed-Fri

watch this video from the MAN Chris Speal

http://youtu.be/IJZpz5C1dAA

Strength:

It is that time again to find our 1 rep max this week on our lifts!!!!

Back Squats

5-3-3-1-1-1

Remember if you have more in the tank on your last HEAVY single - relax and hit it again in 48 hours!

Stabilizer:

Don't think there is time today

mauhahahahahahahahaha

Metcon:

10 min AMRAP
10 KB swings 32/24kg
50m SPRINT

Rest 2 minutes

5x
1 power clean to
1 front squat to
1 push press to
1 back squat to
1 rack jerk to
THEN
2 suicide SPRINTS  out garage door to curb and back and out garage door to fence and back = 1

Rest 1 minute between rounds

Did you happen to notice SPRINT is in big letters???  Yes, what do I mean by that you ask...

RUN REALLY REALLY FAST!!! IT IS ONLY 50M or LESS!