Friday 7/27/18

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Power Clean + Front Squat + Push Jerk (Build to a Heavy Complex)

Power Clean + Front Squat + Push Jerk

Metcon

Wise Men (3 Rounds for reps)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks
Went from no barbell yesterday to all barbell today! Like “Fire Alarm”, today is a twist on a classic CFNE workout, “Macho Man”. Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.