TUESDAY, NOVEMBER 6TH 2018

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Ryan Barlow | November 5, 2018 | no comments |

A) WEIGHTLIFTING METCON

“The Strongest Mile” (18min. Time Cap)
For Time:
15 Clean and Jerks (135/95)
1 Mile Run
15 Clean and Jerks (185/125)

S1/MRx: (105/75) –> (135/95)
S2/MS: (65/45) –> (95/65)

I want this to feel like strength work today, so make sure that weight is challenging (about 60% and 80% of 1RM). The weights are high for a reason. Most athletes will need to scale this. Here is where I make the cut-off. You must C+J at least 215/145 respectively to attempt this workout Rx. Otherwise, please scale to the suggested percentages. Run hard too. You should be out of breath when you return. Keep the core tight and hit singles as quickly as you can. Time cap is 18min. If you complete this workout in under 10 minutes, you should have gone heavier…

B) METCON

For Time (12min. Time Cap)
10-20-30-40
Russian KB Swing (70/53)
Push-Up

S1/MRx: KBS (53/35)
S2/MS: KBS (44/26), Knee Push-Ups/Worm-Ups

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