“The Whole Week…”

Posted: November 28, 2016 in Uncategorized

Back To Business!!!

All Laid Out For You…

If Any Of These Percentages/Movements Are Too Heavy/Difficult For You… Scaled Down Or Ask Your Coach For A MODification!!!

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Perform:

3x3x3x3x3 Push Jerks Or Split Jerks @ 75% Or 85% Of Your 1 Rep Max

MetCon…

For Time:

10 Burpees

15 DB Hang Power Cleans & “STOHs” (Pick Your Poison…)

5 Burpees

15 DB Hang Power Cleans & “STOHs”

10 Burpees… TIME!!!

Tuesday…

Strength…

You Will Have 12 Mins To Perform:

3x3x3x3x3 OverHead Squats @ 65% Or 75% Of Your 1 Rep Max

MetCon…

For Reps Of: 21-15-9:

(Pick Your Poison…)

DB Front Squats

DB “STOHs”

DB Push Ups… TIME!!!

Wednesday…

Strength/MetCon…

Using 75% Or 85% Of Your 1 Rep Max DeadLift…

3 DeadLifts

50 Hand Release KettleBell Swings (Rx’d: M-53lbs/F-35lbs…)

10 Double Unders (Rx’d: M&F…  No Penalty… MOD… Tripled Singles W/ A Progression Burpee Penalty…)

3 DeadLifts

40 Hand Release KettleBell Swings

20 Double Unders

3 DeadLifts

30 Hand Release KettleBell Swings

30 Double Unders

3 DeadLifts

20 Hand Release KettleBell Swings

40 Double Unders

3 DeadLifts

10 Hand Release KettleBell Swings

50 Double Unders

Thursday…

Strength…

You Will Have 30 Mins To Establish Your 4 Heaviest Lift Complex Of:

1 Clean + 1 Hang Clean + 1 Front Squat + “STOH”… 

MetCon…

For Time:

You Pick Which You Perform 1st…

Either…

400 Meter Run + 500 Meter Row

Or…

500 Meter Row + 400 Meter Run

Yes… That’s It… It’s A Sprint!!!

Friday…

Strength… Rest Day!!!

MetCon… ???

Saturday… 

8:00AM: Olympic Lifting

10:00AM: GRID WOD

Sunday…

Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

Image result for follow your path

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s