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Monday 12/16/13

15
Dec

Monday 12/16/13

STRENGTH

Front squats – 5 minutes to work up to 90%

Then:

Every 90 seconds

1 rep@90%

3 reps@85-80%

5 reps@75%

7 reps@70%

9 reps@60%

 

MET CON

“Macho Man”

EMOM for as long as possible:

3 power cleans 185/135#

3 front squats 185/135#

3 jerks 185/135#

Note: If you successfully reach 10 rounds, add 1 rep per movement each minute. For example, rounds 11 becomes 4PC + 4FS + 4J. Round 12 is 5 reps of each….

 

MOBILITY

10 minutes of foam rolling and mashing

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