31. Mai 2022
Mai
31
Tuesday, May 31st 2022
Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Hollow rocks
5/5 Hanging scapular C.A.R’s
3 rounds
10/8 cal Row @increasing intensity
10 Hollow rocks
5/5 Hanging scapular C.A.R’s
B. Activation
3 sets @ascending
3 x 1 & 1/2 Strict press @light, mod, mod-heavy
10 Banded W-Y
C. Metcon prep
5 Dual DB Deadlifts
5 DB Hang cleans
5 Weighted sit-ups*
5 Cal Row/Bike @ sprint
Have athletes do a couple sets here to feel out the weight.
Weightlifting
Shoulder Press (3 rep max)
Metcon
Metcon (Time)
6 rounds for time
10 DB Hang clean 2 x 22.5/15 KG
15 Weighted abmat situps 1 x 22.5/15 KG
20/16 Cal Row/Bike
10 DB Hang clean 2 x 22.5/15 KG
15 Weighted abmat situps 1 x 22.5/15 KG
20/16 Cal Row/Bike
Extra Accessory
Metcon
Prone angels
5 x 12 reps
5 x 12 reps
*Use 5/2.5 lbs in each hand for extra load
Score: Time