Strength + MetCon
Strength + MetCon
Back Squat (Weight)
Wk1D1- Back Squat:
Warmup Sets: 5(40%) – 5(50%) – 5(60%)
Working Sets: 5(70%) – 5(75%) – 5(80%)
Warmup Sets: 5(40%) – 5(50%) – 5(60%)
Working Sets: 5(70%) – 5(75%) – 5(80%)
Metcon (2 Rounds for reps)
8min AMRAP
8 KB Snatch (L)
8 KB Front Rack Squat (L)
8 KB Snatch (R)
8 KB Front Squat (R)
8 KB Snatch (L)
8 KB Front Rack Squat (L)
8 KB Snatch (R)
8 KB Front Squat (R)
– Rest 2mins –
4min AMRAP
4 KB C&J (L)
4 Goblet Squats
4 KB C&J (R)
Warm-up
Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 4×8 Banded good mornings + 10 Front Rack Lunges (45/35)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 4×8 Banded good mornings + 10 Front Rack Lunges (45/35)
