Programming Notes: For a rough guideline of the programming, we will be doing hip flexion strength (Squat, Thruster, Deadlift) on Monday, Wednesday and Friday, and weightlifting/gymnastics Tuesday and Thursday. The metcons will build off the strength/gymnastics movements.
Additionally, the volume will vary throughout the month, with the rough scheme being 10s during the first week of the month, 5s during the second, 3s during the third and then deload week (higher reps) during the last week.
20 Arm Circles
20 Glute Brudges
20 Air Squats
3 Warmup Sets (15,12,10) One-Arm Thruster (KB or DB)
4 Working Sets (10,10,10,8) One-Arm Thruster (KB or DB)