Monday 12, June 2017

Warm up

1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side separately

Ready

6 minute EMOM
20 KB swings - light
10 push ups

Strength

Back Squat
3-3-3+
70/80/90% of your 90%
Cycle 3 week 2

Metcon

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Goblet squats - same weight you can lunge with (but heavy)
Reverse single leg lunge - start with your weak side
Clean and press e/s - ONLY 1 rep after every squat and lunge set above