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Metcon

"Sore Eyes"

Metcon

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MONDAY 1.4.21

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1: Metcon (Weight)

Stamina Squats
On the Minute x 16 (8 Rounds):
Min 1 - 1 Front Squat
Min 2 - 2 Back Squats

Stimulus
Single barbell, loaded throughout at 85-87% 1RM Front Squat. of 1RM Front Squat

- First week back from our de-load.
- Climbing "back up" the rep scheme we began in the front half of the cycle.
- In each iteration, we are looking to increase by 3-5% respectively.
- So from two weeks ago, we are looking to go by feel, and make a judgement call on an appropriate jump for us (based on how that previous session went).

MC: "Sore Eyes" (AMRAP - Rounds and Reps)

AMRAP 20:
20 Wallballs (20 / 14 lb)
20 Power Snatches (75 / 55 lb)
20 Box Jumps (24"/20")
20 Push Presses (75 / 55 lb)
20/14 Calorie Row

Stimulus
- Conditioning Category: Pacer
- Sharing resemblances to "Fight Gone Bad", the premise is light loads completed in large sets.
- Each movement is intended to be at a weight we could cycle for 25+ reps unbroken, when fresh.
- Check the clock after a single round, leaning into that round time as a baseline to work with.

30/24 CALORIE ROW
- 24/18 Cal Assault Bike
- 24/18 Cal Ski

EC: Metcon (Time)

EXTRA CREDIT:
Olympic Stamina
For Time:
12 Ring Muscle-Ups
12 Squat Snatches (70%) of 1RM Snatch
Rest 2:00
9 Ring Muscle-Ups
9 Squat Snatches (75%) of 1RM Snatch
Rest 2:00
6 Ring Muscle-Ups
6 Squat Snatches (80%) of 1RM Snatch

Stimulus
- Basing weights today off your specific 1RM.
- Times will not be comparable to varying loads, but comparison is not the aim here.
- Building comfort at uncomfortable percentages is.
- This should be steady and heavy, with sets on the first round(snatches), but very likely singles from there on out.

Whiteboard:

Monday, January 04, 2021

Male Clients