Call Us: (941) 953-1798

Backwards “Baseline”

Synergy Fitness – Functional Training: Tu/Th/Sat

CONTEXT – Practice

Mobility

Hips – Playlist Video

https://www.youtube.com/playlist?list=PL2EwAroG-uWUis77qmrASXCC8C23P763l

Strength

A1: Squat Clean (5 x 3; 5 sets of 3)

Same weight as last week – approximately 80% of max

A2: Single Arm Shoulder Press – Half Kneeling (5 x 5; 5 sets of 5)

Use a DB or KB

Metcon

Metcon (Time)

Backwards “Baseline”

Performance / Athletic*: 2 rounds, Health: 1 round

40 Air squats

30 Sit ups

20 Push-ups (performance* ring push ups)

10 pull-ups

500m row

Scaling Guide: 8-11 minutes
Coaching Tips:

Watch the range of motion, for all movements, when moving fast.

Quality is more important than ‘short repped’ speed.

If you are looking for intensity, really push it on the row!

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

2 rounds

60 secs of Wall Balls

60s Burpees

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text