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Stuck in Lodi Again

Synergy Fitness – Functional Training M/W/F

Mobility

Shoulders

Skill Warm Up

Spend 10 minutes working up to a moderate (50-70%) power clean + push press + jerk (split or push jerk).

Plan on doing about 6-8 sets total with the last 2-3 at the same weight.

Metcon

Metcon (AMRAP – Reps)

“Stuck in Lodi Again”

3 rounds (for max total reps)

1 minute max muscle ups* – rings or bar!

2 minutes max cals AB

2 minutes of rest

Scaling Guide: 40 – 90 ‘reps

*MU modification= sets of 4 kipping (or band) pull-ups + 4 (ring) push-ups
Coaching Tips:

Even if you can only do one or two muscle ups per round, you should try and do this one ‘Rx’.

That being said, if your form is really sketchy or you can’t get one at all, switch to doing 4 pull-ups and 4 ring push-ups as a substitute.

You do NOT have to alternate between movements every 4 reps, but only pairs of 4 will count toward your score (if you do 16 pull ups and 28 ring push-ups you only get 4 ‘reps’).

OPTIONAL CASH OUT

Metcon (Time)

400m run with med ball

15 burpees

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