Tuesday

12
Jul

Tuesday

Independence Fitness – Comp Training

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Deload week — heavy week of training coming next week! Take the extra time to rest and recover. Read a book, spend time with friends or family, do something very low intensity outside of the gym.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Groiners

10 Up-Downs*

10 Jumping Squats

10 Elbow Punches**

*Round 3 Perform 8 Burpees

**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans

Strength

Back Squat (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

5 ROUNDS

8 Hang Squat Cleans (115/75)|(75/55)

8 Burpees

-Rest 2:00-

1 ROUND

16 Hang Squat Cleans

16 Burpees

(Score is Total Time Including Rest)

BB KG: (50/35)|(35/25)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Front Squat (5-5-5)

*Set 1 @ 40%

Set 2 @ 50%

Set 3 @ 60%

(Score is Weight)

GOAL: Deload Week 5 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.