Friday – 2/21/2020

The Workout for Friday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
-Sumo Deadlift x 5 reps
*Work up to a 5RM for the day.

METCON
For Max Cals
-2:00 Machine
-20 Front Squats (115/75)(Rx+ 155/105)
-2:00 Machine
-20 Hang Power Cleans (115/75)(Rx+ 155/105)
-2:00 Machine
-10 Front Squats (165/105)(Rx+ 205/135)
-2:00 Machine
-10 Hang Power Cleans (165/105)(Rx+ 205/135)
-2:00 Machine
*Time Cap = 20:00

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Applied Strength]
With a running clock….
Minute 1: 5 Snatches @ 50%
Minute 2: 4 Snatches @ 60%
Minute 3: 3 Snatches @ 70%
Minute 4: 2 Snatches @ 80%
Minute 5: 1 Snatch @ 90%+
Rest 2 minutes.
Repeat 2 more times.

[Accessory]
5 Rounds, NFT
-10 Heavy Barbell Glute Bridges
-10 Barbell Bent Over Row w/ 2 sec negative
-10 Strict Toes-to-Bar

[Engine Builder]
Endurance Day
Machine 26 minutes
*Consistent pace, no kick at the end.

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: No
*Track your total Cals/Distance.