Will see some changes with this cycle, strength days will be
Monday
Tuesday
Thursday
Friday
With Wednesday being a chipper type day a or recovery
Warm up:
5 minutes bike, row, jump OR run - pick 1
Then
5x
10 OHS
Back Extensions
Shoulder dislocates
KB swings
Skill/Stabilizer:
100 weighted sit ups - plate over head
Strength:
Strict press
5x10 @ 50% of your 1 rep max YOU FOUND LAST WEEK
then
4x10 KB press - bell up! AHAP (this will be very challenging for most of you)
Metcon:
EMOM
0-3 minutes 75/65 calories on the bike
3-6 minutes 30 clean and jerks 70/42.5kg
6-9 minutes 75 KB swings 32/24kg
Penalty
1st round 1 burpee for every missed calorie
2nd round 1 burped pul up for each missed rep
3rd round 1 four count burped or every missed swing
****THIS means MOVE YOUR ASS
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