DELOAD WEEK
Metcon: (Time Cap 30 mins)
4,000m Bike Erg (OR 2000m Row OR 1600m Run)
40yd (120ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
60yd (180ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
80yd (240ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
*RX’D Sub for Sandbag Bear Hug Carry = 2x70/53 (KB or DB) Front Rack Carry.
Power Snatch
5 Sets (New set every minute)
1 Power Snatch @65-70% 1RM Power Snatch
-Directly into-
5 Sets (New set every minute)
1 Power Snatch @75-80%of 1RM Power Snatch
Tempo Snatch Pull
3 Sets
3 Tempo Snatch Pull @100% 1RM Snatch
*Rest as needed between sets.
**Tempo normal speed up and then a 5 second descent from the top going directly into the next rep once you hit the bottom.
***Be explosive!! Stay balanced and Use straps!
Pause Good Morning + Good Morning
3 Sets
5x (1 Pause Good Morning + 1 Good Morning) @6-7/10 RPE
*Rest as needed between sets.
**Pause in the bottom for 1 second.
***Try and get more than last week.
Comentarios