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Wednesday Feb 19, 2020 |
METCON 2-19-20Metcon:Reps-Rx3+ EMOM to AMRAP: 5 Min EMOM: 5 Back Squats+5 Box Jumps (athlete chooses weight) REST 1 minute THEN 7 min AMRAP: 7 Back Squats 7 Box Jumps For the EMOM athletes can choose their load. They should choose a heavyish weight, but a weight they can perform for 5 consecutive reps with minimal breaks between sets. Score=Your back squat load+reps on AMRAP. Example: Janelle uses 300# for back squat and performs 98 reps on AMRAP her score is 398. Goal/Tip: Lift a heavy sustainable load on EMOM, aim for smooth transitions on AMRAP. Purple Rx: 24''/20'' for EMOM, 165#/115#, 30''/24'' for AMRAP Blue Rx2: 20''/16'' for EMOM, 135#/95#, 24''/20'' for AMRAP Orange Rx3: Step Ups 20''/16'' OR Plate Jumps for EMOM, 95#/65# and Step Ups for AMRAP Yellow MODWOD: Plate Step Ups and Back Squat to Box, 35#/25# for AMRAP WEIGHTLIFTING 2-19-20Weightlifting:Weight 20 minutes WEEK 1 Alternating Front Rack Lunge: 4-5 sets of 16 reps (8 per leg)* REST 3 minutes between sets *Start light and build up. Focus on mechanics and balance over load. *If athletes have limited front rack mobility straps, safety squat bar, or back rack may be used. In between sets implement praying pose or another mobility exercise for 1 minute of rest period. WARM UP 2-19-20Warm Up:Check In FOAM ROLL- Lats, Traps, Quads, Calves GROUP WARM UP EMOM 4 Air Squat 10-15 reps Step Up-AMRAP with time remaining ------------------------- Hip Rotation-20 reps R/L Spiderman to Hammy Stretch-30 secs R/L Seated Straddle-30 secs Hollow Hold-30 secs Downward Dog-30 secs ------------------------- Front Rack Lunge-10 Alternating Reps COOLDOWN Couch Stretch-1 min R/L x 2 sets Pigeon Pose-1 min R/L x 2 sets Calf Stretch on Rig-1 min R/L x 2 sets |
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