NARF

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18 AUGUST 2017 NARF

Training Intent

– Strength: We are performing 2 weeks of Box Squats this cycle in addition to submaximal work. All sets need to be explosive and should be same set-up as last month. You should be able to go 5-10# heavier than last month, but this should not sacrifice bar speed.

– Metcon: This workout should be an all-out sprint. Thrusters need to be light and able to be done in big sets.

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Strength
Wide Stance Box Squat (8×3)
– Use 13-15″ Box.
– Ensure each set is done explosively +  sit back on the box.

8 x 3 @60%, every 60s.
*We will performing this again on Week 4.
Metcon
narF
For Time:

9-15-21
Thrusters 95/65
Pull-ups

10min time cap
Goal’s Gym
Metcon (No Measure)
Accumulate 100 Banded Pull-throughs + 50 KB Side Bends each side