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5.27.15

26
May

5.27.15

WARM-UP

5 Min Easy Row/Run/Bike

2 rounds

1 Min Side Plank Hold

5 E/S Fire Hydrant/Bull Dog Complex

6 Reverse Lunges with Reach

3 Cycle Jumps

STRENGTH/SKILL

Strict/Military Press 3 @ 70% 3 @ 80% 3+ @ 90%

Close Grip Bench 7×5 @ 85%

*If you were able to complete last weeks work add 5 lbs to your weight

METCON

For Time:

30-25-20-15-10

Row for Calories

Box Jumps 24/20

* This workout Box Jumps is defined as RX. Step-ups will be a scaled movement.  However, I still prefer not to see bounding!

EXTRA WORK

Clean Pull to Explode: 4×2 @ 110%

Clean + FS: Every 90 sec: 3+3 @ 60%, 3 + 3 @ 65%, 2+2 @ 70%, 2+2 @75%, 2+2 @80%, 1+2 @85%, 1+2 @ 90%

CORE

150 “Sprinter” w/ Rings

MOBILITY

2 Min VMO Smash

2 Min Upper Calf Smash

2 Min QL

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