Tuesday 10.22.2019

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Kerry, Vino, and Cam getting after 20.1 last week!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Rowing & Turkish Get-ups
5 Rounds of
Row Max Distance x 1:00
:30 Rest/Transition
1:30 to 2:00 x Turkish Get-ups ALT.L/R
(@ light/moderate weight)

Notes: Athlete’s will be provided guidance based on approaching the following interval training with a recovery emphasis versus the original intent at rx/scaled efforts.

Post total distance, total reps, and weight used to comments.

“A Tabata Mash-up”
Complete 8 Rounds of the following
:20 x Max Reps Deadlift (155/105lbs)
:10 x Rest
:20 x Max Reps Push-ups
:10 x Rest

Notes: Deadlift weight is just a general guideline, athlete’s will be briefed on selecting an appropriate ‘met-con’ weight.
Rx+ for the Push-ups may be subbed to Ring Push-ups.
Rep caps for those on a recovery day protocol will also be covered during the whiteboard brief.

What is metcon? Fun fact…
MetCon is short for metabolic conditioning (In other words; using energy pathways available to the human body through the engaging of exercise movements.)

Post total reps per movement to comments.

Samy Daghir

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