Friday, November 4, 2011

11/4/11 - Met-Con

Strength:
Jerk 1RM or Clean 5x3

Met-Con:
4 Rounds for Time
135 lb Push Press - 4 or 275 lb Deadlift - 8
Toes 2 Bar - 12
50 lb KB Swing - 15
DU - 50

Rest 3 min
3 min AMRAP
10' Seated Rope Climbs

1.25 mi Run (immediately after Rope Climb)

Notes:
I listed 2 options for the strength work and the 1st met-con lift because I want you guys to be able to work your overhead strength. However, my shoulder isn't ready to lift overhead yet, so I'm going to do the cleans and deadlift.
A substitute for the Rope Climbs would be 2 min AMRAP of Commando Pull-ups.
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2 comments:

  1. JeremyNovember 4, 2011 at 8:04 PM

    Jerk 135x2, 155x2, 185x2

    Met-Con (w/ push press): 12 min 09 sec

    4 rope climbs

    ReplyDelete
  2. Jeff DallonNovember 7, 2011 at 6:23 AM

    Cleans: 135x3, 155x3, 175x3, 195x2, 185x3
    Met-Con with Deadlift: 12 min 7 sec
    Rope Climbs: 4 ascents
    1.25 mi Run/Jog: 8 min 50 sec

    ReplyDelete

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