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Week 4 wrapping up. 3/24/14

Warm-up:
Coach’s Choice.

Skill:
10 minutes of Pistol work.

Strength: 15-20 minutes
Front Squat
Superset W/
PushPress

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). After the final peak single front squat: EMOM 80% best thruster (or 95/65) for five minutes

Metcon:

Eight minutes AMRAP, where each minute alternates: 40 seconds ME burpees, 20 seconds rest, 40 seconds ME thrusters (105/75), 20 seconds rest, then back to burpees (so its four rounds of burpees, rest, thrusters rest)

*Don’t forget to record your results for each minute!!!

 

 

 

March 23, 2014 | News | 0

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