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Red Packard

Synergy Fitness – Functional Training M/W/F

Practice

Mobility

Shoulder

Strength

A1: Push Press (5×3 Push Press – 7 of 14 )

Same weight as last session. 70-75%

A2: Split Squats (5×5 dumbbell lunge or split squat)

Stationary Lunge – do all reps on 1 leg then switch
(5 sets of 5 reps, same weight across). Add plate to front foot for added difficulty

Metcon

Metcon (Time)

“Red Packard” For Time

15 ‘high’ box jumps (Performance: 30”, Athletic*: 24”, Health: 20”)

10 squat snatches –power snatch to OHS is acceptable- (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

15 clean and jerks (same)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 5 – 9 minutes (10 min time cap). Scale up: 36/30′′ Box
Coaching Tips: This is a great workout to experiment with using the higher box (than what you might use in a longer metcon.) DO NOT ‘rebound’ the box jumps! The squat snatches can be power snatch to an overhead squat if you wish. Either way, make sure you are going below parallel. If the OHS is your nemesis, go lighter on this part and then add weight for the clean and jerks.

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