NOTES ABOUT TODAY’S TRAINING

– Strength: We are building to a heavy set of 5 in 7 sets and if you were here last week your goal is to exceed last week’s weight.
– Metcon: This workout will challenge your lower-body to a high degree – choose a load that will allow you to work with minimal rest for the entire 5:00.

STRENGTH

  1. EMOM x5: 1 Power Clean + 3 Front Squat + 1 Jerk @65-75% of Jerk
  2. Back Squat: Build to a heavy 5 in 7 sets. 2:20 clock; Goal: Beat last week’s weight if you’re feeling good.

CONDITIONING

“Crazy Train”
AMRAP 5:
Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)

Rx+ Additional Training After Class: 40 Glute Ham Raises resting as needed between sets (sets of 8-10)

EXTRA CREDIT

– Global Foam Roll Hamstrings x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale