Metcon fam! We’re on that strength grind for sure!
We’ll be getting after week #6 of 9 for our Wendler Strength Cycle which means getting after 3 working sets of 3 reps at 70%, 80% and 90% in our Bench Press, Back Squat and Deadlift - (keep in mind, we should have added 5-10, maybe even 15lbs to our working weights last week, and the same goes for this week and next).
Last week, we took our foot off the gas a little bit to allow everyone to fully recover from Murph, but now we’re back to 100%.
This week athletes can expect a full dose of the high-intensity y'all know and love, with a very well rounded week of weightlifting, gymnastics, and some cardio.
The Workout Of the Week don’t miss Saturday's benchmark “Red Light, Green Light”.
AMRAP x 30 MINUTES (:30 ON / :30 OFF)
3 Strict Handstand Push-Ups
7 Wall Balls (20/14)*
3 Hang Power Cleans (155/105)
7 Box Jump Overs (24/20)
(Score is Rounds + Reps)
A 30 minute AMRAP - or is it? Only 30 seconds of work and 30 seconds of rest means that you’ve got to find a pace you can keep moving in only a short window. Will definitely be a grind, but try to complete at least 2 movements in each 30 second window... it's a great test for pacing AND mental grit.
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