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Cycle 4 Day 16
METCON MONDAY
Metcon Monday?! – Three conditioning pieces, one day, nothing else. Be sure to space these out as much as possible to achieve the intended intensity.
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Miss the Cycle 4 Podcast? Check it out here.
Listed in suggested order:
1. Primer*
3 Rounds
Row 200m
8 Thrusters 95/65lbs
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.
2. Met-Con
‘Angie’
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats
This is a competitors blog, not a garage gym in 2009. Hold yourself to serious standards on the push-ups and squats. Just like you have to drop a bar because it’s too heavy, you will need to stop doing push-ups because they’re not real reps anymore.
3. Interval Work
7 Rounds
3 Squat snatch 185/115lbs
5 Shoulder to OH 185/115lbs
7 Ring dips
Rest 30 seconds
4. Bitch Work
3 Rounds
Run 400m
100 Double-unders
Rest two minutes
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