Friday, August 2
“A trophy carries dust. Memories last forever.” —Mary Lou Retton
Warm-up
2 Rounds, not for time, of:
2 minutes of easy biking, jogging or rowing
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
10 steps of walking lunges
10 hollow rocks, sit-ups or v-ups
(NTE 10:00)
Strength
(After Metcon)
Barbell Bent Over Row 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
For quality:
100 Medicine Ball Cleans, 20/14 lbs
Athlete Instructions
50-100 Medicine Ball Cleans.
Perform in as few sets as possible.
Metcon
25 Pull-ups
Front Rack Lunge, 50 m | 60 lbs
75 Sit-ups
Air Bike, 5 km
75 Sit-ups
Front Rack Lunge, 50 m | 60 lbs
25 Pull-ups
Strength B (can be done instead of metcon)
A:
Barbell Bent Over Row 4x12
4x25 Medicine Ball Cleans, 20/14 lbs
B:
Plank: Accumulate 2:00
Front Rack Lunge: 4x50m
Accessory (Optional. Can be done in addition to above.)
Bottom Squat Hold - Accumulate 5 min
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes.