MONDAY, JANUARY 28TH 2019

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Ryan Barlow | January 27, 2019 | no comments |

A) OLYMPIC LIFTING METCON (FOR WEIGHT):

Every 3min. x 10 Rounds:
10/7 Cal Assault Bike/Rower/Ski
5 Toes-To-Bar
4 Burpees
*3/2/1 Power Clean (climbing)
in Remaining Time…

*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10

The scaled version of this today is just going to be working your form on the cleans. Just do 5 light reps every round instead of climbing. Also you can substitute practicing your Kip Swings or Strict Knee/Leg Raises instead of T2B.

These types of workouts always produce PR’s. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.

B) ACCESSORY WORK (FOR COMPLETION):

1.) HSPU practice: 30 Strict, 60 Kipping, or 10min. of practice.

2.) 4 Rounds:
1min. regular plank
30sec. side plank with 15+lb DB in top hand
30sec. side plank with 15+lb DB in top hand (other side)
30sec. rest

3.) Annie (10min. Time Cap)
50-40-30-20-10
Double Unders
Sit-Ups

Pick your poison. Coach sets the clock for 10min. When the time is up, you’re done 🙂

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