Thursday – Purpose / Achievement

Brief:

– Strength: Week 1 of Box Squats. Use your 3RM as your guide from last week or use a moderate weight. All sets should be smooth.

– Metcon: Work on being efficient with all movements starting with a pace you can maintain and adjust as you see fit. Snatches should be light. This a benchmark workout.

Strength:

1) Wide Stance Box Squat: 8 x 3 @ 60% of last Monday 3RM, every 60s. – Use a 13-15” Box. If you did not perform 3RM from 5/7 use 50-55% of your Back Squat Max.

2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.

2b) T2B: 3 x 3-5. Rest 30s.

2c) Wallballs: 2 x 10. Rest 30s.

Metcon:

”Nor’easter”

AMRAP in 15 min:

5 Power Snatches (95, 65)

10 T2B

15 Wallballs (20, 14)

Achievement: (115, 75)

E.C.:

1) Glute Ham Raises: 4 x 5-10. Rest 60s. or Single Leg KB RDLs: 4 x 5 each (AHAP). Rest 60s.

2) Deadbug + Reverse Crunch: 3 x 10. Rest 60s.

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