Wednesday 2-8-17

Coach's thoughts on today:

Sneaky body-comp! All things being equal bigger muscles are stronger and stronger is better. Try to work with an even pace and don't rush the strength stuff, I know it says "metcon" but don't really look at it that way. I also know that it is scored for weight, but don't worry about going super heavy. I say this a lot: Powerlifting and Olympic lifting are about making heavy weight feel light (as if that were actually possible) and bodybuilding or body composition is about making a light weight feel heavy. So don't over use the legs on the push press, just enough to move the bar for all reps. The Cuban press may turn into a bit of a muscle snatch and that's okay too, but don't use that as the default. The row should be strict.
Then a little run to finish it off. I mostly just want to push some blood through the legs after yesterday so, if you feel good then go hard otherwise 80% is fine.


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • Metcon (3 Rounds for weight)

Every 90 seconds:
12 Push-press (x5 sets)
REST 2min
12 Cuban Press (x5 sets)
REST 2min
12 Barbell rows (x5 sets)


  • 2 mile run (Time)