Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.
– Metcon: Barbell Conditioning piece. Use a load that will challenge you to complete sets of 15 UB.
B) Warm Up/Mobility (3:00 – 15:00)
2 Sets with a barbell + band: 10 RDLs
10 X-Band Walks Each
15 Thoracic Rotations
Then,
3 Rounds of:
3 Power Snatch
3 OHS
3 Thrusters
3 Bird-dogs each side Rest + add light weight
C) Strength (15:00 – 40:00)
1) Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00. Rx+:(Use a heavy band over the bar).
– Beginner: 5 x 5, adding if form permits.
2) Power Snatch + OHS: Build to Metcon Weight in 3 sets. Rest 60s.
D) Metcon (40:00 – 50:00)
For time:
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
L3: (95, 65) L2: (75, 55) L1: (65, 35) 10:00 Cap
Beginner Metcon Option, For time:
30 Deadlifts (95, 65)
30 Front Squats (95, 65)
30 Push Press (95, 65)
10:00 Cap
E) Extra Credit (50:00 – 60:00)
Accumulate:
150-200 Banded Pull-Throughs
60s L-Sit Hold or Hollow Hold or RKC Plank
*Superset the two. Complete big sets of 30-50 reps per set.