Metabolic Conditioning Day ( Long Effort )

For Time

5 Rounds of:

50 Jump Touches, 18" above reach

40 squats

30 sit-ups

20 push-ups

10 pull-ups

33: 20 ish

Front Squats +

Warm- up
3 Rounds of:
a. duck walk
b. pull to inverted hang, 5
c. presses to handstand, 3 reps


Front Squats
115(5) - 155 (5) - 195 (3) x 2 sets - 195 (2)

:( So it wasn't a PR day today. Hips were super sore still from the 400 m lunge workout from Wed. Also I was battling a cold of some sort, and was feeling a little under the weather.

21-18-15-12..-3

#55 Sandbag High pulls , working on that kung fu grip.
#75 Barbell Jerks

10 minute time cap amrap
= got to the round of 12, and finished 12 highpulls.

400 meter Walking Lunge

Warm-up:

3 Rounds of:

-Single Leg Hops, half the length of the basketball court each leg

-L-sit, on the floor, 30 seconds (10 x 3)

- Single arm hangs of the tree branch, with little assistance, 10 seconds per arm (5 x 2)

I. 400 meter walking lunge = 12:49 PR !!

II. 21-18-15-.. 3

Strict Pull-ups

Handstand Push-ups

20 minute time cap= got to 12 pullups and 6 handstand pushups

Clean & Jerk Workout +

Warm-up:

3 Rounds

#88 Power Clean/front squat - Hang Clean - Clean , each followed by a split jerk

Front Lever Pulls, 5 reps

Headstand Press, 5 reps

I. Clean & Jerk 1 x 6 sets

185 - 190 - 195 x 4 sets

II. 30 - 20 - 10

Burpees

Box Jumps, 24"

Toes to bar

10:20

MetCon

I. Warm-up

a. Jump Rope 2-3 minutes

b. Dynamic Stretches

c. 3 Rounds of:

- Cast Wall Walks, 3 reps

- 5 Box Jumps, 33" - 36" - 39"

- Butterfly Pull-ups, 6-8 reps

- Good Mornings, Olympic Style, 10 reps, #45 - #65 x 2 sets



II. 3 Rounds for time of:

5 Rope Climbs, 15-20 feet

21 Ring Dips

50 Squats , with resistance band below knees



21:40 PR ! compare: 12/28/9 , 37:08

Overhead Squats +

Warm-up:

Run around the block

Stretches

3 Rounds

a. #45 Overhead Squats, 5-8 reps

b. German Hang Pulls, 3 reps

c. Ice Cream Makers, 3-5 reps

I. Overhead Squats 5 x 5

100 - 135 - 165(5) - 165(4) - 165(5) Good ! Next time 170

II. #25, Sled Sprints, 40 yards x 6

total time = 7:40

rest time between sprints was about a minute, next time try #35 and still get under 10 minutes.

II. Hollow Rocks, 20s on/ 15 s off x max sets

8 rounds , try to get 9 then decrease the rest interval

"Nate"

Warm-up:

Run ~400meter

Dynamic Stretches

3Rounds

a. Broad Jumps, the width of the basketball court

b. Planche Push-ups

c. Body levers

I. "Nate"

20 Minutes as many rounds as possible of :

a. 2 Muscle-ups

b. 4 Handstant Push-ups

c. #70 Kettlebell Swings, 8 reps

12 Rounds PR ! Compare: 11 Rounds

II. Middle body tension drills