A - Front Squats, Overhead Press, Dumbbell Rows
B - Power Cleans, Deadlift, Bench Press (no change)
Metcon: Mike Rutherford's "Dumbbell Bear" complex (modified)
Every minute, on the minute, for 15 minutes -- not the original 20, yet -- perform . . .
- 5 db deadlifts
- 5 db hang cleans
- 5 db thrusters
Originally Rx'd loads are 45% BWT, which is beast mode! We're aiming to scale to something between 15-40# total load today. Don't worry; we'll do this again, play it conservatively today, so if it's too easy today, you can make it harder next time by (A) adding weight or (B) doing 6's.
Wed
KZ: 5's with 10# dbs (next time try 6kg-15#)
BHeg: 5's with 8# dbs (good loading)
BU: 5's with 8# dbs (good loading)
DH: 5's with 15# dbs (next time try 10kg?)
Thur
KE: 5's with 6kg (next time 15#)
KD: 5's with 10# for the first 7 mins., then moved up to 5kg (next time 5-6kg)
BB: 5's with 15# for the first 10 mins., then moved up to 6's each round (next time, more weight or 6's across)
Every minute, on the minute, for 15 minutes -- not the original 20, yet -- perform . . .
- 5 db deadlifts
- 5 db hang cleans
- 5 db thrusters
Originally Rx'd loads are 45% BWT, which is beast mode! We're aiming to scale to something between 15-40# total load today. Don't worry; we'll do this again, play it conservatively today, so if it's too easy today, you can make it harder next time by (A) adding weight or (B) doing 6's.
Wed
KZ: 5's with 10# dbs (next time try 6kg-15#)
BHeg: 5's with 8# dbs (good loading)
BU: 5's with 8# dbs (good loading)
DH: 5's with 15# dbs (next time try 10kg?)
Thur
KE: 5's with 6kg (next time 15#)
KD: 5's with 10# for the first 7 mins., then moved up to 5kg (next time 5-6kg)
BB: 5's with 15# for the first 10 mins., then moved up to 6's each round (next time, more weight or 6's across)
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