5 Back Squats, 75% 1RM
* Every 2 mins for 10 mins.
75% 1RM from week 1.
Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
For time:
Row, 1000/800 m
50 Push-ups
200 Double Unders
50 Push-ups
Row, 1000/800 m
Stimulus is steady pacing through the metcon. Athletes should find an intensity that can be maintained for the entirety of the workout. Breaking the push ups and double unders up strategically will help athletes avoid burnout.
Have athletes use the clock to help with consistency on reps/rest time when performing sets for push ups and double unders.
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