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Friday, January 26th 2017

25
Jan

Friday, January 26th 2017

Warm up:

Pigeon stretch (90sec per leg)
Then
2 rounds quick pace
10 stationary inch worms
10 MB Cleans
10 Ring Rows
10 Jumping air squats

Strength:

A) Front Squat:
1×5 @ 75% 2×3 @ 80% 1×1 85% 2×3 @ 80%

B) 7min Emom
4 TNG Power cleans (135/95) (165/115)

Metcon

21-15-9
Deadlifts 225/155
CTB Pull-ups
* 400m run between rounds


Adaptive Athlete (seated):
Warm up:

Band and ROM Work

Strength:

DB Clean and press
AHAP

7min Emom
30-45sec box support hold

Metcon

21-15-9
Plate raises
Ring pull-ups
* 400m row between rounds