Tuesday – Health

Brief:

– Strength: The goal today is to build to 90% of your current max (or a heavy 1) in 5-6 sets. Once you’ve reached 90% we will perform an EMOM for 4 minutes to get in some volume with heavier loading and work on being smooth/efficient.

– Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It’s likely you will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effort on the last two.

Strength:

1) Back Squat : Work up to 90% for 1 rep, then EMOM 4: 1 Rep @ 90%.

– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.

– We last tested 1RM Back Squat 1/2/18

– New to Health: 5 x 5, adding weight if form permits.

2) Power Clean + Squat Clean: Work above metcon weight performing sets of 2. Rest 60s.

Metcon:

“Times 3”

AMRAP in 5 min:

10 Goblet Squats (35, 25)

6 Burpees

Rest 2:00

AMRAP in 5 min:

3 Power Cleans (75, 45)

6 Burpees

Rest 2:00

AMRAP in 5 min:

3 Power Cleans

3 Squat Cleans

6 Burpees

E.C.:

1a) Bulgarian Split Squat : 3 x 6 ea. Rest 45s.

1b) Ring FLR, 20-45s. Rest 45.

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