Thursday 190425

WHITEBOARD BRIEF

– Strength: Week 2 of Power Clean and RFESS work. Cleans are 5% heavier but should still be fast and RFESS should be heavier than last week for all of your work sets.
-Metcon: This is week 2 of our anaerobic training to develop anaerobic capacity. You should be aiming for max effort for these 20-second bike sprints. Rest 2 min between each sprint.

STRENGTH

1) Power Clean: 3/5 x 3 @80%, every 90s.
– Of last Monday
– Reset on each rep
2) Back Rack RFESS: 2/4 x 5 ea. Rest 90s.
– Goal is to beat loading achieved last week by 10#s.
*Also known as ”Bulgarian Split Squats”

METCON

8 Rounds of:
20sec Max Effort Air Bike
Rest 2:00

EXTRA CREDIT

Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.

By |2019-04-18T08:29:29+00:00April 24th, 2019|Workout of the Day|