(NEW CYCLE WK 2 DAY 1)
Wave 1
3 Power Clean @75% 1RM Power Clean
2 Power Clean @78% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
Wave 2
3 Power Clean @75-78% 1RM Power Clean
2 Power Clean @80% 1RM Power Clean
1 Power Clean @83-85% 1RM Power Clean
Wave 3
3 Power Clean @80% 1RM Power Clean
2 Power Clean @83-85% 1RM Power Clean
1 Power Clean @88-90% 1RM Power Clean
*Rest as needed between waves.
Pause Front Squat + Front Squat
1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
*Rest as needed between sets.
**Pause Front Squat is 3 Seconds in the bottom.
Clean Pull
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
*Rest as needed between sets.
**Deadlift the bar up and then go down to the hang above the knee.
***Use straps if needed.
Metcon:4 Sets: 9 min 30 cap men 10 min cap women
Ski 500m
-Rest 1 minute-
Row 500 meters
-Rest 2 minutes-
Bike Erg 1000 meters
-Rest 3 minutes b/t sets-
*If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice!
Scaled:
4 Sets:
Ski 400m
-Rest 1 minute-
Row 400 meters
-Rest 2 minutes-
Bike Erg 800 meters
-Rest 3 minutes b/t sets-
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