1. "Fight Gone Bad"
Complete AMRAP in 1 minute of:
Wall Balls, 20/14
Push Press 75/55
Row for Calories
Repeat for 3 rounds, rest 1 minute between rounds.
2. Foam Roll
Adductors and Posterior Chain for 12 minutes
We now have FOUR metcon benchmarks established before we begin our Strength Phase.
1. Sprints: 10x100m, OTM - no load, short time domain
2. AMRAP 9: Thruster/MU - heavier load, more technical gymnastics, and moderate time domain.
3. "Black & Blue": 5 RFT of PC/Burpee - Moderate load, short to moderate time domain.
4. FGB: 3 rounds of multiple movements - lighter load, longer time domain.
These benchmarks will let you know when your metcon is back up to speed. Over the next two months we will be focusing on getting bigger and stronger. Improving your metcon will go on the back burner for a while, but these benchmarks will let you know exactly where your wind is relative to before getting huge.
|Who you train with matters. |
Do the athletes in your gym push you? Do they beat you in workouts?
If you don't have good training buddies - get some, or move to Natick.