Strength:
Power Cleans - 5x3
Rest
Met-Con #1:
For Time
10' Seated Rope Climb - 3
560 meter Run - 1
24" Box Jumps - 30
10' Seated Rope Climb - 2
560 meter Run - 1
24" Box Jumps - 20
10' Seated Rope Climb - 1
560 meter Run - 1
24" Box Jumps - 10
Rest
Met-Con #2:
3 Rounds for Time
215 lb Front Squat - 3
Pull-ups - 10
Assistance:
DB Bicep Curls - 2x10-12
High Pulls - 2x10-12
Inverted Row - 2x12-15
Notes:
Work up to a 3RM on the Power Cleans.
Go all out on the met-con's, but don't hurt yourself before the competition. If 215 lbs is too heavy for the Front Squats, then adjust the weight.
metcon#1 13min 32sec
ReplyDeleteI did commando PU's in place of rope climb since I don't have a rope! If it's going to be 400m instead of 560m then I should be good for the competition 12 min max...lol :P
Metcon#2 Forgot to start my timer!! Doh! but I can't do that much weight for front squat ATM with my knee, So I did 135lbs to a full squat (first time in a while to go all the way down). The whole thing took me no more than 4 min. I was able to get through the squats without any pain which is great for me...I still felt a twinge but no real pain. YEAH!
Power Cleans: 135x3, 165x3, 185x3, 205x3
ReplyDeleteMet-Con 1: 11 min 49 sec
Met-Con 2: @ 185 lbs 2 min 20 sec
Power Cleans: 135x3, 155x3, 175x3, 185x3, 195x3
ReplyDeleteMet-Con#1: 11 min 19 sec
Met-Con#2: 2 min 15 sec @ 215 lbs
DB Bicep Curls: 30x12, 40x10
High Pulls: 95x12,12
Inverted Rows: 15,15