Wednesday
Warm-up
Warm-up
EVERY 2:00 x 2 SETS
:30 Bike @ Moderate Pace
12 Quad Heel Taps
8 Barbell Strict Press
Max Plank to Pike
:30 Bike @ Moderate Pace
12 Quad Heel Taps
8 Barbell Strict Press
Max Plank to Pike
Into….
EVERY 2:00 x 2 SETS
:30 Bike @ Hard Pace
12 Slow Alt. Shoulder Taps
8 Barbell Push Press
Max Barbell Flag Pole Stretch*
*Stand the barbell upright. Place hands towards the top collar and walk feet back until a triangle is created w/ feet + arms. Gently leave the head/ shoulder through and feel the stretch through the lats.
Strength
Push Jerk (Moderate 5-Rep)
Workout
Metcon (1 Rounds for reps)
5 SETS
25/20 Cal Bike
Immediately into…
Max Unbroken Push Jerks*
25/20 Cal Bike
Immediately into…
Max Unbroken Push Jerks*
*Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps.
-Rest 1:30 b/t Sets-
(Score is Lowest Reps)
Build to a Moderate 5-Rep
(Score is Weight)