Friday

8
Jul

Friday

Independence Fitness – Comp Training

A. CONDITIONING

Metcon (1 Rounds for time)

10 SETS

50m Run or ~30m Hill Run

-Rest 2:00 b/t Sets-

(Score is Slowest Time)
GOAL: FAST. ALL OUT. GROSS. Empty the tank for all 10 repeats…holdi nothing back. I’m less concerned with the overall consistency than the overall effort. Drop the hammer 10 times today. Who cares about the times…just don’t leave any regrets. Perform either way before or way after your Squats…do not go from this into your 5-3-1.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run (Med Ball Optional)

10 Med Ball Deadlifts*

5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack

10 Alt. Bird Dogs

*At the 3:30 mark, switch to Med Ball G2OH.

Strength

Back Squat (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

2 SETS

AMRAP x 3 MINUTES

Max Wall Balls (20/14)|(14/10)

-Rest :30-

AMRAP x 2 MINUTES

Max Russian KB Swings (70/53)|(53/35)

-Rest :30-

AMRAP x 1 MINUTE

Max KB Goblet Squats

-Rest 2:00 b/t Sets-

(Score is Total Reps)

WB KG: (9/6)|(6/5)

KB KG: (32/24)|(24/16)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Seated Straddle

1:00 Pidgeon Stretch (R)

1:00 Pidgeon Stretch (L)

2:00 Childs Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP and Strength.

(No Measure)