3 Sets:
A1. 2 DB Farmers hold Rear Foot Elevated Split Squat 6-8 Reps per side; rest :30 (increase slightly from last week)
A2. False grip Ring to Chest lean away pull ups 3-5 Reps; rest :30
A3. Ring top support hold :30; rest 1:30
M:
3 Rounds for time
Run 400m
6 Squat Cleans 135/95
12 Jump Lunges (6 per side)
Program Notes:
Part A1.: We are continuing our single leg work with upper pulling work. Increase the weight slilghtly from last week as long as stability and
balance is good. A2: This week for our pulling if you have strict pull ups in your tool box progress to FG LA Pull ups (focus on FG and lean). If you are still working on
pull ups perform a manageable set of pull up negatives and perform a push up forward leaning plank for a manageable set in A3.
Scaling the Metcon:
- This is a leg endurance piece. There will be interferance the enitre workout between the 3 moves. So expect that. Run at a pace that allows for you to jump straight into
your cleans. Performing the cleans as singles is a fine strategy but if you’re feeling up to an extra challenge see if you can manage 2 TNG sets of 3 or 4/2 or go unbroken. Use weight that
allows for repetititve lifting with sound technique. This is not a strength workout so think easily lifted with no failure. A weight you can lift with out thought. - On the jump lunges be prepared for fatigue. Be as explosive as possible but be mindful to break these up if you feel unstable in the hips or knees.
- Lunges can be scaled a number of ways if needed for single leg stability or hip/knee issues so speak to your coach if this is you.