Monday 11-28-16

Coach's thoughts on today:

Welcome back! No foreplay here, right to business with this EMOM. Form should be focusing on a strong jump and fast elbows, your squat should be heavier but if you still struggle with position use a goblet squat to improve your position. Push Presses should obviously be lightest but if you have the option if you are upper body dominant. Consistency should have all of these movements down so just adjust weight according to ability. Intensity Have fun!

The metcon is all about finding tempo.  If your best is an 8min mile (480seconds) then about 9:30 should be your goal. Just over 13 for Intensity. 

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon:20min

  • Form: Metcon (3 Rounds for weight)

EMOM:
1-5     8 Hang Power Cleans
6-7     Rest
8-12   8 Front Squats
13-14 Rest
15-19 8 Push-Press

each movement scored for seperate weights so change as needed on the rest

  • Con: Metcon (3 Rounds for weight)

EMOM:
1-5     8 Power Cleans
6-7     Rest
8-12   8 Front Squats
13-14 Rest
15-19 8 Thrusters

each movement scored for seperate weights so change as needed on the rest

  • Int: Metcon (Weight)

EMOM:
1-5     3 Power Cleans 80%
6-7     Rest
8-12   5 Front Squats
13-14 Rest
15-19 3 Thrusters

All reps done at the same weight (80% of P.Clean)

Metcon

  • F/C: 1-Mile Run (Time)

keep to about 80% tempo

  • Int: 1&1/2 Mile run (Time)

80% tempo