ENTER, MACHO MAN

Wednesday, December 4th, 2019

Happy Birthday Lil Steve Lecroy!

Work Out of the Day

I. SKILL/SWOD

6 Rounds alternating (BS/FS) *Session 2/4
3  x FS @ 63% of 3RM or 1RM
6 x BS @ 54% of 3RM or 1RM

II. METCON

12′ AMRAP
3 rounds Macho Man* 135/95
15 x T2B
*Macho Man = 3 x PC, 3 x FS, 3 x PJ

RX+

Silverback Primer
3 Sets Each Side:
7 Single Arm DB BP
7 Single Arm DB BOR


Bench Press
Build to Heavy Set of 5

Power Snatch Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch

Same as yesterday


Conditioning

“Power Wheels”
AMRAP 3:
9/6/5 Calorie Assault Bike
12 Power Snatches (95/65/45)

[Rest 3 Minutes]
AMRAP 3:
9/6/5 Calorie Bike
8 PSn (115/85/55)
[Rest 3 Minutes]
AMRAP 3:
9/6/5 9/6/5 Calorie Bike
4 Power Snatches (135/95/65)

 

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