Friday

5
Nov

Friday

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Independence Fitness – Comp Training

A. CONDITIONING

Metcon (AMRAP – Reps)

6 SETS

:30 Cal Bike

:30 Rest

:30 Max HSPU

-Rest 1:30 b/t Sets-

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 KB Strict Press

5/5 KB Bent Over Row

5/5 KB Deadlift

10 Scap Pull-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

4/4 DB or KB Turkish Get-Ups (Athlete Choice)*

2-6 Strict Tempo Pull-Ups (2121)**

*Stand-up portion only

**Chest 2 Bar Optional

-Rest 1:00 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 3:00 RUNNING CLOCK…

15 Chest to Bar Pull-Ups

20 Russian KB Swings

Max Reps Goblet Squats (70/53)|(53/35)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS*

3 Push Jerks

Immediately Into…

10 Front Rack Lunges

*Start moderate and build to heavy.

-Rest as Needed b/t Sets-

(Score is Weight)