05062019

5
May

05062019

New cycle means a test week this week! This also means that in 6 weeks we will repeat this week’s workouts so do yourself a favor and log all of your workout information this week! Your 6-week later self will thank you when you lift more weight and improve in your met-cons.

Cycle 1, Test Week, Day 1

Warm-up:
1′ – Pick a machine and increase pace during the minute
then,
3 Steady Rounds
10 Cossack Squats
8 Plank Plus
6 Squat Jumps w/ Empty Bar in the Back Rack
then,
2′ Frog Stretch

Strength:
Back Squat
Find 1 RM

Met-Con:
For Time
1500/1250m Row
40 Alternating Pistols
20 Hang Cleans (185/115#)
Scaled:
Assisted Pistols or Air Squats
Reduce weight as needed

Extra Work:
15-10-5
Strict HSPU
T2B