6/5/2020 - 6am ZOOM

DAILY-5 WARM-UP 

2:00 Cardio Choice into... 

EMOM x 3 MINUTES 

:30 High Knees 

:30 Air Squats (No Measure) 


FULL-BODY STRENGTH 

EMOM x 5 MINUTES 

12 Alt. DB Snatch + Max Squats 

-2:00 Rest-

EMOM x 5 MINUTES 

12 Alt. DB Power Clean + Max Lunges

(Score is Load) 


FULL-BODY SPRINT WORKOUT 

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 - Alt. DB Hang Snatch 

TABATA 2 -  Push-ups 

TABATA 3 - Sit-Ups 

TABATA 4 - Air squats 

-1:00 Rest b/t Tabatas-

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6/5/2020 - NCMETCON

WARM-UP
1 ROUND 50 Single Unders
50 Mountain Climbers
12 Reverse Lunges
12 Good Mornings
Into... 1 ROUND
50 Single Unders
50 Mountain Climbers
12 Front Rack Reverse Lunges
12 Barbell Good Mornings
Into... 1 ROUND
50 Single Unders
50 Mountain Climbers
15 Tempo Deadlifts (1111)

STRENGTH ON A 12:00 RUNNING CLOCK...
3x5 Tempo Deadlift (2121)* *Keep loading light to moderate. (Score is Load)

WORKOUT 3-5 SETS* 12min Cap
12 "Library" Deadlifts
50 Double Unders
 -Rest :30 b/t Sets-
 **Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar. (Score is Time)
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Comments

Kevin Anderson 1 month, 1 week ago / Reply

6/5/2020 - NCMETCON: 13:16
Notes: 5 rounds 12 library deadlift 185 ; 50 DU (mess)

Rebecca Cousins

Rebecca Cousins 1 month, 1 week ago / Reply

6/5/2020 - NCMETCON: 12:00
Notes: Singles, 55lb deadlifts.

rob smiff

rob smiff 1 month, 1 week ago / Reply

6/5/2020 - NCMETCON: 12:00
Notes: 4x5 library dead 135/185/225/275 felt good. 5 sets 12 ub deads @ 185...10 dubs...10 cal ass bike finished last 3 cal of 5th after cap

rob smiff

rob smiff 1 month, 1 week ago / Reply

6/5/2020 - NCMETCON: 12:00
Notes: 4x5 library dead 135/185/225/275 felt good. 5 sets 12 ub deads @ 185...10 dubs...10 cal ass bike finished last 3 cal of 5th after cap

Dave Barrett

Dave Barrett 1 month, 1 week ago / Reply

6/5/2020 - NCMETCON: 12:00
Notes: 125#, 12 cal bike 3 and 4

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