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week 3 is coming to a close. 3/17/14

IMG_0063

Brendan Giving 14.3 his best shot!

Warm-up:
Coach’s Choice.

Skill:
10-15 min.
TTB practice
– Between every attempt, each athlete must perform 3 negative pull-ups

Strength:
Front Squat
Superset W/
Push Press (from floor)

Work up to a peak single in the front squat using the following rep scheme: 3, 3, 3, 3, 2, 1, 1, 1, 1. Superset the first five sets with 5 push press (from floor).  30 seconds rest between each movement, 1 minute rest between each superset.

Metcon:
Buy in:
1 minute of max effort Double Unders
then…
10 min infinity ladder
Wall-Balls (30/20)
Burpees
Cash out:
minute max effort Double unders

 

March 16, 2014 | News | 0

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