7 November 2016

ArticleHow to Ripen an Avocado in 10 mins

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
Arm Circles / Hugs
Lat Distraction
Side Hip S&F (ball)

Metcon
Preparation for "Linda" in the Future ...
9 x 4 min (work + rest) rounds:
A then B then C, x 3
Maintain proper form !!!
Stop (/you will be stopped) if you lose proper mechanics - Stay Safe

A: Deadlift @ 1.5 x BW (or ~1.25 / 1 x BW)
3 x Max Reps Unbroken
touch and go, do not drop bar ...

B: Bench Press @ Body Weight (or ~75 / 50%)
3 x Max Reps Unbroken

C: Clean @ 75% BW (or ~50 / 25% BW)
3 x Max Reps Unbroken
touch and go, do not drop bar ...