STRENGTH
1) Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set.
*An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.
*Just to be clear your athletes are resting 2:00 between each set. ie. 3 is one set, 2 is one set and so on.
*This does NOT need to be a max, but should be based off of feel.
Beginner: 5 x 5, adding weight if form permits. Rest 2:00
2) Metcon Prep:
2-3 Sets of:
2 Power Cleans (touch n go)
4 Burpees
6 Air Squats
@game speed. Rest 90s between sets.
METCON
“The Chief”
AMRAP 3:
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*Score = Lowest AMRAP score.
L3: (115, 75)
L2: (95, 65) (Box Push-ups)
L1: (95, 65 Deadlifts) (Box Push-ups)
*Last done 12/4/17