Barbells & Barbecue Prep, Week 2

Monday

Metcon
Superset
Front Squat 5-5-5-5-5-5-5
Seated Strict Pres 8-8-8-8-8-8-8

Amrap 10-12
6 Chin Ups
12 High Plank Row
18 Crossovers

Aim
Strength

Tuesday

Metcon
Turkish Delight
40 Double Unders
35 Wall Balls 20/14lbs
30 Toes To Bar
25 Kettlebell Swings 32/24kg
30 Box Jump Overs 24/20′
35 Power Snatches 43/29kg
40 Double Unders

Aim
Self Talk

Wednesday

Metcon
Trilece
21 Cal Assault Bike
9 Bar Muscle Ups
15 Cal Ski
15 Chest To Bar Pull Ups
9 Cal Row
21 Pull Ups

Aim
Upper Body Pulling

Thursday

Metcon

Skill

Snatch 3-3-3-3-3

Back Squat + Snatch Push Press 3-3-3-3-3

Conditioning
Adriatic
3 Rounds for time of:
500m Row
12 Devil Presses 15/10kg

Aim
Posterior Chain and Shoulders

Friday

Metcon
Technologia
400m Run
10 Pull Ups
10 Deadlifts 84/61g
300m Run
15 Hands Stand Push Ups
15 Deadlifts 84/61g
200m Run
20 Toes To Bar
20 Deadlifts 84/61g

Aim
Mid Line Control

Saturday

Metcon
“Nintendo 64!”
4 Rounds
16 Cal Row/Ski
16 Power Cleans 40/25Kg
16 Front Rack Lunges
16 Push Presses

Aim
Barbell Strength Endurance (Upper back)