A. T spine/overhead mobility work – SA OH DB squats 31×1 3×6-8e
A1. KB Windmill 3×6-8e
2000/1600m Bike
15 Power clean 115/75
1500/1200m Bike
12 Power clean 135/95
1000/800m Bike
9 Power clean 155/105
500/400m Bike
6 Power clean 185/125
Program Notes:
If your cyclist squats felt good last week, try the same tempo with no plate. If both of these movements were challgin for you, feel free to try and reduce the hight of the plate below your heels
Similar to last week, weve got some chunks of a longer, steady pacing machine effort paired with a lift. Your bar weight increases as you go, so anticipate moving from touch and go weights to some heavy
singles. No failed reps today, final set for reference will be under 80% of 1 RM.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+ 135/95, 155/105, 185/125, 225/155
Intermediate: 95/65, 115/75, 135/95, 155/105
Scaled: 75/55, 95/65, 115/75, 135/95
Beginner: 45/35, 55/45, 65/55, 75/65
Longevity:*** if needed, kipping, risk vs. reward moves