Monday

9
May

Monday

Independence Fitness – Comp Training

A. CONDITIONING

Metcon (Time)

ON A 23:00 RUNNING CLOCK…

Run 3 Miles*

-Rest Remaining Time-

*If can not complete 3 miles in allotted time, run 23:00 for distance.

(Score is Time)
GOAL: Pretty straight forward…Run 3 miles or cover as much distance as you can in 23:00. Gold standard here would be 6:30 or sub mile repeats. A great place to start would be seeing if you can hold a 7:00-7:30 mile pace for all three miles. 8:00 miles won’t cut it today for the time cap.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :40 Bike (EZ)

Min 2 – :40 Lunges

Min 3 – :40 Jumping Jacks

Min 4 – :40 Mountain Climbers

Workout

Metcon (AMRAP – Reps)

3 SETS FOR REPS

1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)

1:00 – Up-Downs

1:00 – Air Squats

1:00 – DB Hang Muscle Cleans

1:00 – Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

DB KG: (15/9)|(9/6)

Cool Down

Warm-up (No Measure)

3 SETS FOR RECOVERY

1:00 Downward Dog

1:00 Plank Hold

1:00 Cobra Stretch

-Rest 1:00 b/t Sets-

(No Measure)

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C. STRENGTH / GYMNASTICS

Snatch Balance (3×5*)

*Very light. Speed is the priority.

(Score is Weight)

Snatch Pull (3×1-1-1)

@ 75% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

Snatch (3×1-1-1)

Snatch @ 75% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Speed development in the balance. Explosiveness and extension in the Pull. Put it all together in the Snatch at 75%. Take time between reps to ensure that you are hitting the lift with the requisite speed and explosiveness that we are looking for. 9 reps total. None of them have to be connected.