A) Whiteboard Brief (0:00 – 3:00)
– Strength: Week 1 of Speed Back Squats. Today we’ll perform 3 sets of 3 @70% of 1RM and then 3 x 3 @75%. All sets should be fast/perfect technique.
– Metcon: Benchmark workout. Hint: go lighter than you think as both movements are NOT comparable to their barbell counterpart. If you’ve performed this workout before keep in mind how much work you’ll need to complete to beat your previous time on the task-domain version of this workout.
B) Warm Up/Mobility (3:00 – 15:00)
7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca, backpedal, 90 degree hip rotation, burpee broad jumps.
Then,
Grab two DBs and complete:
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
Rest 30s
5 DB Power Cleans
5 DB Thrusters
*This give your athletes a good idea of weight choices for the Metcon.
C) Strength (15:00 – 40:00)
2) Metcon Prep: DB Power Clean + DB Thrusters: 3 x 3 + 3. Rest 60s.
D) Metcon (40:00 – 50:00)
AMRAP 7:
7 DB Power Cleans (40/30
7 DB Thrusters (40/30)
L2: (30, 20)
L1: (25, 15)
Beginner Option:
AMRAP 5:
7 DB Thrusters (light)
7 Squat Thrusts or 7 Burpees
E) Core (50:00 – 60:00)
Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 60s.
*This is an anti-rotation, anterior core movement. Brace hard and resist rotation.