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Samwise

Synergy Fitness – Functional Training M/W/F

CONTEXT – Practice

Mobility

Shoulders

Strength

A1: Clean (7×1; 7 sets of 1 rep)

Increase weight from last session… approximately 80% of max

A2: Single Arm Shoulder Press – Half Kneeling (7×3; 7 sets of 3 reps)

If possible, go heavier than last session.

Same weight for all sets

Metcon

Metcon (Time)

“Samwise”

For time

Row (Performance: 400m, Athletic*: 300m, Health: 200m)

20 Clean & Jerks (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

Row (Performance: 400m, Athletic*: 300m, Health: 200m)

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

Rx Plus: 155/105lbs

Scaling Guide: 4:30 – 8 minutes
Coaching Tips:

Be wary of going hard on the first row (unless you want a really tough workout). Pace it so that you can get after the clean and jerks right away.

As you approach the end of the clean and jerks, speed up and then hit the last row with gusto.

OPTIONAL CASH OUT

Metcon (Time)

Open Prep (14.3)

3 Rounds

15 DB/KB Deadlifts 53/35lb in each hand

15 box jumps 24/20″

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