Strength + MetCon
Strength + MetCon
Shoulder Press (Weight)
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 5(75%) – 3(85%) – 1+(95%)
Working Sets: 5(75%) – 3(85%) – 1+(95%)
Deadlift (Weight)
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 5(75%) – 3(85%) – 1+(95%)
Working Sets: 5(75%) – 3(85%) – 1+(95%)
Metcon (Time)
21-15-9
Cal Row
Dumbbell Box Step Overs (24/20)
Double DB Clean and Jerk (35/25)
Cal Row
Dumbbell Box Step Overs (24/20)
Double DB Clean and Jerk (35/25)
Rx+ (50/35)
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)
– 5×5 Glute Ham Raise + 15 Banded Leg Extensions
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)
– 5×5 Glute Ham Raise + 15 Banded Leg Extensions
