Call Us: (941) 953-1798

Back in Black

Announcements

HOLIDAY SCHEDULE

Dec 24th – No Afternoon/Evening Classes
Dec 25th – CLOSED; MERRY CHRISTMAS
Dec 26th – 1 class at 9:30am

Synergy Fitness – Functional Training M/W/F

Context – Competition

Mobility

Ankles, Front Rack (Wrists / Forearms)

Skill Warm Up

Power Clean: Spend 10 minutes working up to a challenging double.

Plan on hitting that weight for 2-3 ‘sets’.

Metcon (Time)

“Back in Black”

3 Rounds

5 power cleans (155/105/65)

10 toes-to-bar

200m sprint

5 power cleans (155/105/65)

10 toes to bar

200m sprint

1 minute rest

Scaling Guide: 10-18 minutes

Performance: 155lbs, Athletic*: 105lbs, Health: 65lbs

*Women’s “Performance” weights and reps (Rx)
Coaching Tips:

Do fast and small sets if you know that grip is going to be an issue.

Singles on the power cleans and the toes-to-bar early may save your hands (remember that ‘ripping’ is a NO GO, and you’ll have to stop the workout if it happens).

Really push yourself on the sprints – these will be where you have the most room to gain ground.

Leave a Reply

*

captcha

Please enter the CAPTCHA text