Friday, May 27

Skill:

30 Strict Toes To Bars. Rest as needed between sets. Not for time. Legs straight, use spotter, stall bars or a barbell in a rack if available.


Strength:

Weighted Pull-up 5×3 at 70% 1RM


Metcon:

6 rounds for time of: 3 Bar Muscle-ups (Scale: 6 Pull-Ups), 12 Kettlebell Swing (Russian) 70/53, Run 200 meters

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Thursday, May 26

Skill:

Front Sotts Press 5×3


Strength:

Squat Snatch 7×1 at 75% 1RM


Metcon:

“Air Force Isabel” 30 Snatches for time (135/95). Each athlete must do 4 burpees at the beginning of every minute before moving on to the snatches. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

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Tuesday, May 24

Skill:

30 Bar Muscle-ups, NOT for time. Use the modified glide kip as much as possible, drop off as soon as you start catching low. (SCALE: Practice 30 Chest to bar or 30 Kipping Pull-Up)


Strength:

Tabata Power Snatch, pick load. The Tabata interval is 20 secs of work followed by 40 secs of rest for 6 intervals. Tabata score is the total reps performed in all of the intervals.


Metcon:

3 rounds for time of: 12 Overhead Squats 135/95, 12 Burpee Pull-ups

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Monday, May 23

Strength:

Deficit Deadlift 9×2, 1:30 minutes rest (Keep the weight moderate to light, stand on a 25lb plate)

Front Squat 7×2 at 70% 1RM, 2 minutes rest


Metcon:

3 rounds for time of: Run 400 meters, 30 Air Squats, 20 Push Press 115/80

 

 

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