2 mins jump rope. walking lunges with twist over front leg, pick knee up, hug, and pull up towards chest, hold for 1 sec and alternate 10 times.
Lift: Band Back Squat 5x5 -- same weight as last week...do w/out band if you have been.
5 rounds, 1 min on, 1 min off
-Cycle as fast as you can between movements. Pick up where you left off after rest interval and add rounds after the 10 min metcon.
*10 Dumbbell hang power cleans (moderate weight)
+
*5 135lbs Romanian deadlifts (straight legged, knees only slightly unlocked)
Stretch: quad rolling, hamstring band stretch (make sure opposite knee is not bent)
-JD
Band squats @315. Metcon as Rx w/ 7 rounds exactly.
ReplyDeleteRegular back squats 150x5x5. Need to work on not lifting hips before chest. Otherwise, felt pretty good apart from being really hard. Scaled metcon to 93lb RDL's and 25lb DB HPC's -- got either 7.5 or 8.5 rounds.
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