Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms of how much weight you’re going to add each set.
– Metcon: Today’s metcon is meant to be done at ”balls to the wall” pace. Power cleans should be light/fast. Don’t try to pace this one, just go for it!
B) Warm Up/Mobility (3:00 – 15:00)
5 Minutes of Dynamic Warm-up that includes, lunges, skips, shuffles, backpedal then grab a barbell and complete:
3 Rounds of:
3 Muscle Clean
3 Front Squat
3 Power Cleans
3 Bird-dogs each side
*Add light weight after each round.
C) Strength (15:00 – 35:00)
1) Front Squat: 1RM. Rest 2:00-3:00
– Build over the course of 8-10 sets.
– Your last 2-3 sets increase rest if needed
– Beginner: Work up to a moderate set of 5 or work technique with the Goblet Squat.
2) Metcon Prep:
2 Rounds at game speed.
4 Power Cleans
4 Bar Facing Burpees
Rest 60s + add weight to bar if needed.
D) Metcon (35:00 – 45:00)
”Full Speed”
For time:
21-15-9
Power Cleans (135, 95)
Bar Facing Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees)
9:00 Cap
E) Extra Credit (50:00 – 60:00)
Superset of:
– Hollow Rocks: 3 x 15-30. Rest 30s.