5/6/16
METCON:
5/6/16

Skill Based Warm-Up:

  • Jog 200m
  • 5 Front Squats, empty bar
  • 5 Push Press, empty bar
  • 5 Thrusters, empty bar
  • Line To Line High Knees
  • Line To Line Buttkickers
  • Jog 200m
  • 5 Power Cleans, light
  • 5 Jerks, light
  • 5 Power Clean & Jerk, light
  • Line To Line Buttkickers
  • Line To Line High Knees
  • Jog 200m

 Met-Con:

"Abatte"

For Time: (NO TIME CAP)

  • Run 1 Mile
  • 21 Clean & Jerk, 155#/105#
  • Run 800m
  • 21 Clean & Jerk, 155#/105#
  • Run 1 Mile

"U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion."

SCALING GUIDE
Run: Scale to 1600m/800m/1600m row for clients for whom running is injurious and/or very low intensity.
Clean & Jerk: Any variant is acceptable. The weight should be sufficient to challenge most athletes, but each set of clean & jerks should not take more than four minutes – scale load accordingly. For athletes who do not yet have sound enough mechanics for high rep clean & jerks under fatigue, scale to dumbbell hang power clean + jerk.


Extra Work:

  • Bench Press 5-5-5-5, add 5-10lbs to each of your sets from last week
  • Trciep Extentions or Pushdowns – 4 x 8
No Score

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