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Components

Shoulder Press

Low Bar Back Squat

Clean Pull

Metcon

Hello Dollys

Settings

Workout

18May2015

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Stretches: Elevated Pigeon, Rib Mobile, Sampson Stretch

Strength & Skill

Today's focus is to generate force at a set of 5 to 8 reps, under stress of time for recovery. We've ran these models before, so each athlete should know their percentages ahead of starting the clock. If you don't have something in the system for your percentages, then a coach will guide you.

0-8m: Shoulder Press (5 to 8 reps)

Shoulder Press

0-2 min.: 60-70%
2-4 min.: 60-70%
4-6 min.: 70-80%
6-8 min.: 70-80%
8-10 min.: 80-90%

**Use the last round to get some light back squats in, quickly. Get warmed up for squats....check mobility.....check form.

Low Bar Back Squat (5 to 8 reps)

10-12 min.: 60-70%
12-14 min.: 60-70%
14-16 min.: 70-80%
16-18 min.: 70-80%
18-20 min.: 70-80%

Clean Pull (5 to 8 reps)

20-22 min.: 70-80%
22-24 min.: 70-80%
24-26 min.: 70-80%
26-28 min.: 70-80%
28-30 min.: 70-80%

Metcon

Metcon (AMRAP - Rounds and Reps)

18May2015

8 Min AMRAP of:

10 x Power Snatch (85# / 55#)
30 x Double Unders

**Count total number of rounds and reps completed in allotted time.

Homework

Hello Dollys (100 reps)

Whiteboard:

Monday, May 18, 2015

Clients: