Quick Track Workout

Session 1: (9:00-12:00) 

Crossover Symmetry Activation + 30 min WU 

Back Squat 6 x 6 x 245 

C2B Pull Up Progression 
7 sets of 6, :50 rest between sets 

Shoulder Press 6 x 6 x 120 

Squat Snatch 
5 reps on the minute for 5 min @ 95# 
- rest 1-2 minutes - 
4 reps on the minute for 5 min @ 105# 
- rest 1-2 minutes - 
3 reps on the minute for 5 min @ 115# 
- rest 1-2 minutes - 
2 reps on the minute for 5 min @ 135# 
- rest 1-2 minutes - 
1 rep every 30 seconds for 5 min @ 145# 

Snatch Pull 5 x 2 x 215 

  Trained with my brother and his friend this morning. I got them started on crossfit (specifically for baseball) about a week ago. Both squatting and pressing felt good today. I need to continue working on getting my C2B flow better. I am getting each rep for the most part I just need to work on cycling through them faster. 

Morning Training Session

 

 

Session 2: (3:30- 6:30) 

Crossover Symmetry Activation + 20 min WU 

3 Rounds For Time: 
10 C2B Pull Ups 
10 Front Squat 165# 
10 Burpees 
5:59 

Track Workout 
2 x 60m, 2 x 80m, 1 x 100m, 1 x 150m, 1 x 200m 
(full recovery between sets) 

Weighted Sit Ups 
2 x 20 x 53, 1 x 10 x 70 

Crossover Symmetry Plyometric 

Mobility Work for 20 minutes 

Since I have been on a strength cycle for the past couple months my Metcon has obviously suffered a little bit as expected. I am slowly starting to add in more conditioning to my programming focussing on sprint intervals and heavier Metcons. As we get closer to the Fall I am going to change that up and start doing more and more metabolic conditioning sessions. 

DM