Friday 12-30-16

Coach's thoughts on today:

There is quite a jump between Consistency and Intensity today. Holding a bumper overhead will seriously gas the shoulders and they've already had quite a bit this week. Those choosing intensity should be prepared mentally to push though some serious burn in the shoulders. 

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Weightlifting:15min

  • Cyclist Front Squat (5x8)

Metcon:15min

Form: Metcon (Time)

50 Walking lunge steps
10 Thrusters
40 Walking lunge steps
  8 Thrusters
30 Walking lunge steps
  6 Thrusters
20 Walking lunge steps
  4 Thrusters
10 Walking lunge steps
  2 Thrusters

  • Con: Metcon (Time)

50 Walking lunge steps
10 Thrusters (95/65)
40 Walking lunge steps
  8 Thrusters
30 Walking lunge steps
  6 Thrusters
20 Walking lunge steps
  4 Thrusters
10 Walking lunge steps
  2 Thrusters

  • Int: Metcon (Time)

50 OH Walking lunge steps (45/25)
10 Thrusters (135/95)
40 OH Walking lunge steps
  8 Thrusters
30 OH Walking lunge steps
  6 Thrusters
20 OH Walking lunge steps
  4 Thrusters
10 OH Walking lunge steps
  2 Thrusters