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Components

Metcon

5 Minutes of P. Breathing

Settings

Workout

Skillz to Pay the Billz

– Skill: You are going to spend some time today dialing in your Olympic lifting technique. You have a choice to work on the snatch or clean and jerk. Although, It may behoove you to practice the squat clean. I’m not saying that we are doing a max next week but I’m not saying that we’re not. Whichever you choose to practice you want to stay below 60% of your max for sets of 2-3. Remember, today we are focusing on dialing in the details without having to worry about the weight. – Metcon: The metcon for today is pretty straight forward, put your head down and work hard for 30 seconds. Effort should be 80-90% on these depending on your ability to push yourself. All ten rounds do not need to be done on the same machine

Warm-up

Part 1:
"Movement Prep"
15 Cuban press w/ negative (2.5lbs)
10 Dynamic Lat Stretch each side
30 Thoracic Rotations (15 each)
With a partner:
Part 2:
"Junkyard Dog Warm-up"
Part 3:
"Burgener Warm-up with a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Then grab a barbell and run through 3 reps of each on coaches call

Strength/Skill

B: Metcon (Weight)

15 Minutes of:
1 Olympic Lifting Skill
– Snatch or Clean + Jerk Variation
– Focus on technique performing sets 2-3 reps.
– Do not exceed 60% of 1RM
– Hint: we are performing a max squat clean on Monday.

Metcon

C: Metcon (Distance)

10 Rounds of:
"Hard Effort Cardio" 30s on/60s off of:
Choose between – row, bike, or ski erg
*Score = lowest distance rowed in your 30s interval.

Extra Credit

D: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

Whiteboard:

Wednesday, July 10, 2019

Male Clients