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1.31.17 “Mac Attack”

January 30, 2017

FITNESS & LIFESTYLE
Front Squat
3@70% 3@80% 3+++@90%
–last set is as many reps as possible–

SKILL:
Spend 10 Minutes on BMU progressions or Pullup Progressions

METCON
“Mac Attack”
AMRAP 7
Ascending Reps
1.2.3.4.5.6.7.8.9,,,,,,
Squat Cleans
Bar Muscle Ups

L3 – BMU (155,105)
L2- Chest 2 Bar Pullups (115,80)
L1- Pullups (75,45)
–Or anything in between, these are just guidelines for different ways to scale the levels–

SPORT & PERFORMANCE
A.OLY
Every :90 for 7 sets
3RM Squat Clean

B.STRENGTH
Front Squat
3@70% 3@80% 3+++@90%
–last set is as many reps as possible–

C.METCON
AMRAP 7
Ascending Reps
1.2.3.4.5.6.7.8.9,,,,,,
Squat Cleans (175,120)
Bar Muscle Ups

D.ACCESSORY
Superset
4×6-10 each side Dumbell Rows
4×10-15 Banded Pull Aparts
4×15-20 Hanging Straight Leg Raises

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