Thread: ME Black Box
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Old 07-09-2007, 12:09 PM   #10
Brandon Enos
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Join Date: Jun 2007
Location: California
Posts: 171
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Just to give you guys an idea of what I do and what Im talking about when I say Metcon, here's the schedule for this week.

Monday – Hard (originally more of a metcon, but changed it this morning)
1. Pull ups - vary grip 6 x 5 reps
2. barbell bench press (medium grip) 6 x 5 reps
3. KB step up onto bench 3 x 10 per leg
4. 1 arm kettlebell snatch 5 x 5 reps
5. knee tucks off bench 3 x 12 - 15
6. wheel barrow (load w/any resistance - weights) push 3 x 1 minute (loading the wheel barrow w/olympic plates makes it easy to track the loads as opposed to throwing in sand or rocks)

Tuesday – Easy
Start in middle of basketball court. Press bells overhead. Overhead walk to basket, 5 push press. Repeat with rack walk and front squats. Repeat with farmers walk and row.
+ 5/5 snatch, 10/10 High Pull, 15/15 Swing

Wednesday – Hard
A many rounds in 20 minutes of:
·2-handed swings x15
·Walking Lunges x30 (15R/15L)
·Push Ups x15
·1-Arm Rows x15R/15L

Thursday – Easy
30 minute H2H drill, resting for ~1 minute whenever bell is dropped.

Friday – Hard
3 times through, one minute breaks
1. snatches x 5 L/R
2. clean, squat & press x 5
3. Renegade Row x 5 L/R
4. forward lunges x 5 L / R
5. 2 hand swings x 10
6. Floor Press x 10
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