Back Squat & Strict Press Cycle Week 1

Monday

Metcon

Strength
Back Squat 8-8-8-5-5
Dumbbell RDL 8-8-8-5-5

Conditioning
4 Back Squat 50%-Ish
12 Sit Ups
4 Shuttle Runs

Aim
Strength

Mobility
Couch Stretch
Calf Stretch

Tuesday

Metcon
In a 4 min window complete:
5 Hand Stand Push Ups
10 Pull Ups
15 Double Undre
20 Kettlebell Snatches 24/16kg
Rest on the remaining time of that 4 min

Aim
Shoulder Endurance & Grip

Mobility
Capsule Stretch
Samson Stretch

Wednesday

Metcon
Bamboo Socks
1 min Ski
1 min Bike
1 min Row
1 min Air Bike
1 Rope Climb
1 min Rest

Aim
Engine Builder

Mobility
Pec Stretch
Wall Hinging Stretch

Thursday

Metcon
Hyperthymesia
1,2,3,4,5,6,7,8,9,10
Power Snatch 43/29kg
10,9,8,7,6,5,4,3,2,1
Bar Facing Burpees

Aim
Skill While Out Of Breath

Mobility
Pretzel Stretch
Hurdle Stretch

Friday

Metcon
Strength
Strict Press 8-8-8-5-5
Biceps Curls 5-5-5-5-5

Conditioning
10 Cal Row
10 Dumbbell Strict Press 15/10kg
10m Sled Pull 20/10kg

Aim
Strength

Mobility
Ring Pec Stretch
Band Shoulder Pas Through Stretch

Saturday

Metcon
Popeye And Olive Oyl
50 Deadlifts 61/43kg
40 Lateral Burpees
30 Power Cleans 61/43kg
20 Toes To Bar
Rest for 2 min
20 Toes To Bar
30 Power Cleans 61/43kg
40 Lateral Burpees
50 Deadlifts 61/43kg

Aim
Full Body Work + Communication

Mobility
Straight Leg Crossover