Alright… The Plan For Monday & Tuesday For The Strength Is To Go At It “EMOM” Style…
Every Minute On the Min…
In Order To Make The Class Run Smooth… You Gotta Come In Not Only Knowing Your Percentage Numbers… BUT HOW TO GET THERE!!!
Know What Plates You’ll Need To Make All Your Jumps…
That Being Said… When You Come In Monday & Tuesday… Don’t Wait For Me… If You’re The 5AM… 12:15PM or 4:30PM Class… Go Ahead And Set Up An Empty Barbell & Rack & Grab ALL The Plates You’re Going To Need… If You’re In The 6AM… 7AM… 5:30PM Or 6:30PM… Go Ahead & Do The Samething Once EVERYONE From The Previous Class Is Done With The MetCon…
We’ll Be Performing 15 Sets Of Front Squats Today… Treat Every Set Like It’s Your 85%… Don’t Rush The “Light” Weight… Focus On Keeping Those Elbows Up… Keeping That Chest Up… Feeling Your Entire Foot (Feet) On The Ground… Not Just On Your Heels… Definitely Not On Your Toes… And Breathe… Breathe… Breathe!!!
For The MetCon… Nobody Is Going Heavier!!! This Should Be Fast!!! The Front Squats… Push Presses… & Thrusters Have To Be Un-Broken Or You Start Back @ “ZERO”!!! The Weight Is Light… But Can You Do It Fast & Un-Broken?!?! All The Pull Ups Are Chin To Bar… Any Style You Want… And DO NOT Have To Be Un-Broken… But They Kinda Have To… But… There’s No Penalty For Breaking Them Up…
Again… This Should Be Fast!!!
I Got 3:09 Performing “Kipping” Pull Ups… Not “ButterFly”… So I Know Sub 3 Mins Is Do-Able From Some Of You!!!
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ALRIGHT… HERE WE GO!!!
Strength…
***Remember… The 1st Number Is The Amount Of Sets… The 2nd Number Is The Amount Of Reps…***
Front Squats…
5×5 @ 60%
3×5 @ 65%
1×5 @ 70%
1×3 @ 75%
2×2 @ 80%
3×3 @ 85%
MetCon…
***BarBell… Rx’d: M-95lbs/F-65lbs…***
*** Pull Ups… Rx’d: M&F… MOD: Coaches Choice…***
7 Min TIME CAP!!!
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For Time:
21 “Un-Broken” Front Squats
15 Pull Ups
15 “Un-Broken” Push Presses
15 Pull Ups
9 “Un-Broken” Thrusters
15 Pull Ups… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 