10.14.16 “Mainsite Rope Climb/Front Squat”

October 13, 2016

Fabulous Flavia!!!


FITNESS & LIFESTYLE

STRENGTH
HBBS
4@75% 4@80% 4@80% 4@80% 4@80%

METCON
“Mainsite Rope Climb/Front Squat”
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able …8-10-12….
–Rest the remainder of the 2 Minutes each round–

LEVEL 2
1 Rope Climb each round
Front squat (135,95)

LEVEL 1
10 Strict Pullups or 10 Ring Rows each round
Front Squat (95,65)

**use any combination today for scaling**

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×20 GHDSU

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
10 Rounds
Row
Run
Airdyne
Swim
1:00 Work – 1:00 Rest

OLY
Every 2 Minutes for 14 Minutes
1 Snatch Grip Dead + 1 Hang Snatch + 1 Full Snatch

  

PERFORMANCE & SPORT

WARM UP
a. 4×20 GHDSU
b. 4x30second HS HOLD against Wall or FREE
Superset a. and b.

A. STRENGTH
HBBS
4@75% 4@80% 4@80% 4@80% 4@80%

B. OLY
Every 2 Minutes for 14 Minutes
1 Snatch Grip Dead + 1 Hang Snatch + 1 Full Snatch

C. METCON
“Mainsite Rope Climb/Front Squat”
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.
–Rest the remainder of the 2 Minutes each round–

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