I’ve had a ton of fun coaching you all this week! There’s been a pretty good vibe and buzz around the gym lately and it’s awesome to be able to be a part of.
Today’s metcon should be handled as a sprint interval workout. This simply means that when it’s your turn to work, you need to try and move quickly because you will have a decent amount of rest in-between your individual working rounds. Have fun!
Superset x 5:
10 Bench Presses @ 60%
10 Difficult Ring Rows (weighted, if necessary)
*rest about 2 minutes between sets
Teams of 2 (alternating every round, relay style):
25 GHD Situps (if there aren’t enough machines, 35 sit-ups)
As mentioned previously, we will be beginning a new programming “style” for the next few weeks. Marc and I will be focusing a lot on pulling strength and also be working towards optimizing your Murph time this year. Murph is May 29, which leaves us roughly 7 weeks to train for it. Expect at least 1 Metcon per week that is a bit on the longer side (30-40 minutes) and some good strength work and high intensity Metcons on the other days. Also, we will be throwing in some extra/optional supplemental programming that will compliment the day’s work. This supplemental work is to be done on your own and not within the hour of class. LETS DO THIS!
E2MOM x 4
7 Squats @ 65% of 1RM
10 HR Pushups (L3: HSPU)
10 Pwr Snatch (75/55)(L3:95/65)
10 Toes to Bar
1) Banded Lateral Walks- 3x20m each side
2) Single-Leg KB Deadlifts- 3×10 each side
3) Hip Extensions- 3×10 @ Heaviest