Warm Up
3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
Strength
Back squats
5x5 @ 77-80%
Split squats
3x10 hold dumbbells at your side
5x5 @ 77-80%
Split squats
3x10 hold dumbbells at your side
Metcon
20 minute AMRAP
200 meter run
10 power cleans 155#/105# or @40% of 1 rm
***Stimulus Notes: This is a long(ish) workout to try and go unbroken power cleans on (out the gate). Quick singles, one rep every 8-10s and back out on the run!
Choose a pace you would run for a 10k, stick with that from start to finish. Nothing aggressive for the first ~15 minutes.
Settle into a steady pace and don't spend too much time between reps - fast singles!
Pick a pace that's sustainable, quick singles on the power cleans, get back out on the run. Last five minutes you'll settle into (ideally) a more uncomfortable pace and push for as many reps as you can crank out. Let's get after it!
200 meter run
10 power cleans 155#/105# or @40% of 1 rm
***Stimulus Notes: This is a long(ish) workout to try and go unbroken power cleans on (out the gate). Quick singles, one rep every 8-10s and back out on the run!
Choose a pace you would run for a 10k, stick with that from start to finish. Nothing aggressive for the first ~15 minutes.
Settle into a steady pace and don't spend too much time between reps - fast singles!
Pick a pace that's sustainable, quick singles on the power cleans, get back out on the run. Last five minutes you'll settle into (ideally) a more uncomfortable pace and push for as many reps as you can crank out. Let's get after it!